Vince Anello fourteen-week deadlift peak

Fourteen weekly deadlift workouts alternate heavy pulls with easier work, including five singles with one-minute rests.

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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.

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
  • Conventional deadlift
    1. 115.67×10
    2. 138.35×5
    3. 183.71×2
    4. 206.39×1
    5. 231.33×1
  • Barbell rack pull
    1. 206.39×5
    2. 231.33×3
    3. 254.01×2

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.

Conventional deadlift231.33 → 276.69 kg+45.36
200250300Wk 14812
Barbell rack pull254.01 → 299.37 kg+45.36
200250300Wk 111

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.

  • Gluteals8
  • Hamstrings8
  • Spinal erectors8

The schedule

1 workouts a week, on whichever days suit you.

WeekSession 1
1Layout 1
2Layout 2
3Layout 3
4Layout 2
5Layout 4
6Layout 2
7Layout 1
8Layout 2
9Layout 3
10Layout 2
11Layout 3
12Layout 2
13Layout 5
14Layout 6

How it works

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

Choose every planned weight for your own cycle before lifting rather than scaling the example six-hundred-pound plan by percentages. Rest one minute between the final five singles in alternating weeks. Use knee-height partials only through week eleven. Plan three meet attempts after warm-ups.

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.

Find your program

Run Vince Anello fourteen-week deadlift peak in Catalyst

Every set ready. Every weight right.

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