Workout D
Session 1- Conventional deadlift
- 120×2
- 90×4
- 90×4
- 90×4
- 90×4
- 90×4
Ancient God 10-Week Deadlift Peak
Ten weekly deadlift workouts pair heavy top sets with five lighter sets of four, finishing with a 106% single.
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
Smallest weight jumps
kg
Week by week
Every workout, as Catalyst would give it to you from the example numbers.
Where it takes you
Each lift’s heaviest set, workout by workout, over the first 10 weeks, if every set is done as written.
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.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 6 | 0 |
| Hamstrings | 6 | 0 |
| Spinal erectors | 0 | 6 |
The schedule
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | D |
| 2 | D |
| 3 | D |
| 4 | D |
| 5 | D |
| 6 | D |
| 7 | D |
| 8 | D |
| 9 | D |
| 10 | D |
How it works
The program’s own rules, as Catalyst runs them.
Do one deadlift workout a week for ten weeks, choosing the weekday and resting as needed. If squats are your priority, consider using about 90% of your actual deadlift max as the starting training max and keep it throughout the peak. You can remove the final backdown AMRAP if fatigue becomes excessive. Missing a target does not automatically change the following week.
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 Ancient God 10-Week Deadlift Peak in Catalyst
Every set ready. Every weight right.
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