Layout 1
Session 1This workout’s sets follow from your answers on the day.
Nine-week conjugate squat and deadlift
Nine weeks of squat and deadlift twice a week pair changing heavy lifts with fast work and lighter follow-up sets.
Not sure it’s for you? See programs like it, ranked for you →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 maxDetails
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Nine-week conjugate squat and deadlift asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | Layout 1 | Layout 2 |
| 2 | Layout 3 | Layout 4 |
| 3 | Layout 5 | Layout 6 |
| 4 | Layout 7 | Layout 8 |
| 5 | Layout 9 | Layout 10 |
| 6 | Layout 11 | Layout 12 |
| 7 | Layout 13 | Layout 14 |
| 8 | Layout 15 | Layout 16 |
| 9 | Layout 17 | Layout 18 |
How it works
The program’s own rules, as Catalyst runs them.
Train two workouts a week in order for nine weeks. Base each week’s back-offs on the top weight you actually reach, then repeat the actual back-off weight in the dynamic workout. Round calculated weights to whole pounds, upward at the midpoint. In week three, choose the back-off weight directly. In week five, use paused low-bar squats for max-effort work and safety-bar squats for dynamic work. In week eight, pull from five-inch blocks for max-effort work and three-inch blocks for dynamic work. Choose band tension yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Stable exercise box
- Deficit platform
- Elevated deadlift pulling blocks
- Safety squat bar
- 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.
Run Nine-week conjugate squat and deadlift in Catalyst
Every set ready. Every weight right.
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