Greg Nuckols Deadlift — three-day low volume
Deadlift three times a week in four-week cycles, with four heavy sets at first and shorter timed beltless practice.
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Smallest weight jumps
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Main | Minutes 10 | Assistance |
| 2 | Main | Minutes 15 | Assistance |
| 3 | Main | Minutes 10 | Assistance |
| 4 | Test | Minutes 20 | Assistance |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Keep your deadlift maximum for each four-week cycle. Choose your main stance and use the other stance for opposite-stance work. Choose one row and one hip-extension exercise. Start beltless singles each minute; if beltless lifting is unfamiliar, you may choose the fifty-to-fifty-five-percent adjustment before lifting. In the fourth deadlift workout, test a new maximum with sound technique, planning warm-ups, attempts and when to stop beforehand. Set your maximum for the next cycle.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
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