Greg Nuckols high frequency — weekly deadlift and overhead press
Three weeks of six-day lifting train squat and bench frequently, with deadlift once a week and added overhead press.
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One-rep maxes
Maxes
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 2 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
| 3 | day 1 | day 2 | day 3 | day 4 | day 5 | day 6 |
How it works
The program’s own rules, as Catalyst runs them.
Train six days a week, Monday through Saturday and recover on Sunday for three weeks. Keep main-lift maxima fixed, use clean technique with a quick lifting phase and check your form after each set. Choose accessory exercises, sets and reps before each workout; the alternatives are examples for the muscle groups being trained. Aim for effort nine to nine and a half on Kroc rows. You may add light abs and rear-delt work afterward, choosing its sets and reps yourself. Keep recovery gaps when moving a workout.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Dumbbells
- Flat bench
- Lat pulldown machine
- Lever row machine
- Squat rack
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.
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