Greg Nuckols high frequency — exact

Three weeks of five-day squat, bench and deadlift practice, using final rep-out sets to set the next cycle's maxes.

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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 max
kg
1-rep max
kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Layout 1

Session 1
  • Back squat85 kg
    4 × 3
  • Barbell bench press62.5 kg
    4 × 3
  • Conventional deadlift110 kg
    4 × 3

Layout 2

Session 2
  • Back squat90 kg
    3 × 2
  • Barbell bench press65 kg
    3 × 2
  • Conventional deadlift115 kg
    3 × 2

Layout 3

Session 3
  • Back squat80 kg
    4 × 4
  • Barbell bench press57.5 kg
    4 × 4
  • Conventional deadlift102.5 kg
    4 × 4

Layout 4

Session 4
  • Back squat95 kg
    3 × 1
  • Barbell bench press70 kg
    3 × 1
  • Conventional deadlift122.5 kg
    3 × 1

Layout 5

Session 5
  • Back squat72.5 kg
    5 × 5
  • Barbell bench press52.5 kg
    5 × 5
  • Conventional deadlift95 kg
    5 × 5

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 3 weeks, if every set is done as written.

Back squat85 → 95 kg+10
6080100Wk 13
Barbell bench press62.5 → 70 kg+7.5
506070Wk 13
Conventional deadlift110 → 122.5 kg+12.5
80100120Wk 13

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.

  • Gluteals38
  • Hamstrings19
  • Pectorals19
  • Quadriceps19
  • Spinal erectors38
  • Adductors19
  • Anterior deltoids19
  • Serratus anterior19
  • Triceps19

The schedule

5 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4Session 5
1Layout 1Layout 2Layout 3Layout 4Layout 5
2Layout 1Layout 2Layout 3Layout 4Layout 5
3Layout 1Layout 2Layout 3Layout 4Layout 5

How it works

The program’s own rules, as Catalyst runs them.

Train five days a week for three weeks, keeping your starting maxima through the final AMRAP sets. For the next cycle, increase each tested maximum by 2.5 kg after 6–7 reps, 5 kg after 8–9, or 7.5 kg after at least 10.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • 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.

Find your program

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Every set ready. Every weight right.

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