Greg Nuckols Deadlift — intermediate two-day
Four-week deadlift cycles twice a week mix heavy triples, opposite-stance pulls and Romanian deadlifts before testing.
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Week by week
Every workout, as Catalyst would give it to you.
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The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | Main | Opposite 1 |
| 2 | Main | Opposite |
| 3 | Main | Opposite |
| 4 | Main | 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. Choose your main stance and use the other stance for opposite-stance work. In week one, choose a weight that gives RPE 8 on the first opposite-stance set, keeping it through week three. Choose RDL and row weights yourself. In the final workout, you may test a new one-rep maximum, planning warm-ups, attempts and when to stop beforehand. Set your maximum and opposite-stance weight 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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