Workout Work
Session 1- Conventional deadlift102.5 kg5 × 5
Empire Barbell 10-week off-season deadlift
Ten weekly deadlift workouts alternate five sets of five with lighter recovery weeks, then finish with rep-out work.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Maxes
kg
1-rep maxDetails
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you from the example numbers.
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 10 weeks, if every set is done as written.
A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 5 | 0 |
| Hamstrings | 5 | 0 |
| Spinal erectors | 0 | 5 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Work |
| 2 | Work |
| 3 | Work |
| 4 | Work |
| 5 | Work |
| 6 | Work |
| 7 | Work |
| 8 | Work |
| 9 | Work |
| 10 | Work |
How it works
The program’s own rules, as Catalyst runs them.
Alternate volume and recovery weeks. Base recovery weights on the already rounded weights from the preceding volume week. In week nine, take the rep-out with sound form, leaving around one or two reps in reserve. Week ten has five triples. Choose squat, hamstring, back and trunk assistance yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Empire Barbell 10-week off-season deadlift in Catalyst
Every set ready. Every weight right.
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