Layout 1
Session 1This workout’s sets follow from your answers on the day.
SSPT Eleven-Week Deadlift — 3x
Eleven weeks of deadlift three times a week build short sets of singles, then reduce work before a meet or max test.
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Every workout, as Catalyst would give it to you.
SSPT Eleven-Week Deadlift — 3x asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 3 |
| 2 | Layout 1 | Layout 2 | Layout 3 |
| 3 | Layout 1 | Layout 2 | Layout 3 |
| 4 | Layout 1 | Layout 2 | Layout 3 |
| 5 | Layout 1 | Layout 4 | Layout 3 |
| 6 | Layout 1 | Layout 4 | Layout 3 |
| 7 | Layout 5 | Layout 4 | Layout 3 |
| 8 | Layout 5 | Layout 4 | Layout 3 |
| 9 | Layout 5 | Layout 4 | Layout 6 |
| 10 | Layout 5 | Layout 6 | Layout 6 |
| 11 | Layout 7 |
How it works
The program’s own rules, as Catalyst runs them.
Train the deadlift workouts in order for ten weeks, keeping the taper rest days, then compete or test your maximum in week eleven. Before each workout, choose weights from the percentages of your deadlift max and the weights your equipment allows. Choose upper-back, posterior-chain or abdominal assistance yourself, including its sets and reps. Rest between singles within the given range, or as needed when no time is specified. Plan the final test, including how many attempts to take, before lifting.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
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 SSPT Eleven-Week Deadlift — 3x in Catalyst
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