Greg Nuckols Deadlift Beginner 3x — retained two-visit variant
Deadlift twice a week in four-week cycles, using heavy percentage triples, sumo assistance and a final-week max test.
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Week by week
Every workout, as Catalyst would give it to you.
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The schedule
2 workouts a week, on Mon, Thu.
| Week | Mon | Thu |
|---|---|---|
| 1 | A | B1 |
| 2 | A | B |
| 3 | A | B |
| 4 | A | T |
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.
Train twice a week, using conventional deadlifts first and sumo for the opposite stance. Keep the first opposite-stance weight through weeks two and three. The first set in week one should feel like RPE 8. Choose assistance weights, warm up and rest as needed. In the final workout, you may attempt a new one-rep max and stop after a successful attempt if you wish.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
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