Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Greg Nuckols Beginner Deadlift Twice Weekly
Deadlift twice a week in four-week cycles, adding weight to heavy fives while practising sumo on the other day.
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Every workout, as Catalyst would give it to you.
Greg Nuckols Beginner Deadlift Twice Weekly 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 | day 1 | day 2 |
| 2 | day 1 | day 2 |
| 3 | day 1 | day 2 |
| 4 | day 1 | day 2 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Use conventional deadlifts for the main stance and sumo for opposite-stance work. Start with a heavy five-rep set below your maximum. In weeks two and three, choose a top weight five to ten pounds above the previous week. Start backoffs at week one’s weight; later triples may add five to ten pounds if you have more than two sound reps left. Opposite-stance work starts at the first-week weight and leaves two to three reps in reserve. In week four, reduce the previous heavy top weight by thirty percent, then test a strict single in the second workout. Choose every conditional increase, your rest periods and training days before using them.
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?
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