Greg Nuckols deadlift intermediate 1x
Four-week deadlift cycles once a week combine heavy pulls with beltless work in your main stance before testing.
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Details
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | Week 1 |
| 2 | Week 2 |
| 3 | Week 3 |
| 4 | Test |
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 fixed for four weeks. Use your main stance for beltless work, and choose assistance weights and row equipment. If beltless work is unfamiliar, consider reducing it to fifty to fifty-five percent, deciding before lifting. Plan warm-ups and how to continue attempts yourself. Use only successful positive-weight lifts in the final week when choosing a maximum for another cycle. Choose conditioning and training days yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
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