Greg Nuckols Frequency Program (1x Weekly Deadlift + OHP) | LiftVault.com
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Input your 1RMs/6RMs below. The spreadsheet is going to do the rest.
On AMAP Sets:
On 1+ Set description:
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After every workout, it is recommended to do some ab and rear delt work with medium intensity; 2 daily sets are enough.
If you get 6 or 7 reps, increase
Do as many sets with the
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Isolation exercises can be changed depending on your weak points. For example, "Tricep Work" on Bench day can be
Max by 5lbs/2.5kg
shown weight as you can
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substituted with "Pec Work". The exercises that you perform are up to you as long as they isolate the muscle in question.
If you get 8 or 9 reps, increase
For every set after your first,
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Change the Rounding Factor to 5 if you work with pounds, keep it at 2,5 if you work with kilos.
Max by 10lbs/5kg
increase your max by 2%
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If you get 10+ reps, increase
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Max by 15lbs/7.5kg
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BenchOHPSquatDeadliftRowPulldown
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1RM1RM1RM1RM6RM6RM
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67.55090117.562.570
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Rounding Factor
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2.5
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