This deadlift program is divided into 3 parts. The percentages in all parts of the program are based on your current max. The program has two training days a week.
Part 1 lasts for 7 weeks. The exercise you will use in this part of the program is straight legged deadlift standing on blocks to increase the range of motion. You will do 10 reps on all sets.
Support exercises will be light power cleans (run before deadlifts), Barbell Rowing (5 sets)
And chin-ups (5 sets)
Week 1
Day 1:27% x1, 31% x1, 27% x2
Day 2:27% x1, 33% x1, 40% x1, 27% x1
Week 2
Day 1:27% x1, 33% x4
Day 2:27% x1, 37% x1, 44% x1, 35% x1
Week 3
Day 1:27% x1, 33% x4
Day 2:33% x1, 40% x1, 47% x1, 35% x1
Week 4
Day 1:33% x5
Day 2:33% x1, 44% x1, 49% x1, 35% x1
Week 5
Day 1:33% x5
Day 2:33% x1, 44% x1, 51% x1, 37% x1
Week 6
Day 1:33% x1, 37% x4
Day 2:35% x1, 49% x1, 53% x1, 40% x2x2
Week 7
Day 1:33% x1, 40% x4
Day 2:35% x1, 49% x1, 55% x1, 40% x2
In Part 2,You will do the regular deadlift standing on blocks. You will do 5 reps on all sets.
Support exercises will be light power cleans (run before deadlifts), Rod Rowing
, Hantelroing, and shrugs. 4-6 sets of all exercises with increasing weight each set.
Week 1
Day 1:44% x1, 50% x1, 55% x3
Day 2:44% x1, 52% x1, 60% x1, 66% x1, 44% x1
Week 2
Day 1:44% x1, 50% x1, 55% x1
Day 2:44% x1, 55% x1, 64% x1, 70% x1, 44% x1
Week 3
Day 1:44% x1, 55% x1
Day 2:44% x1, 55% x1, 64% x1, 73% x1, 44% x1
Week 4
Day 1:44% x1, 55% x1
Day 2:49% x1, 66% x1, 75% x1, 49% x1
Week 5
Day 1:49% x1, 57% x3, 49% x1
Day 2:49% x1, 66% x1, 77% x1, 71% x, 49% x1
Week 6
Day 1:49% x1, 57% x3, 49% x1
Day 2:49% x1, 68% x1, 79% x1, 55% x1, 49% x1
Week 7
Day 1:49% x1, 57% x3;
Day 2:49% x1, 68% x1, 808% x1, 55% x1, 49% x1
In 3 part of the program you will do the regular deadlift. Number of reps and sets will vary and are specified below. Support exercises will be chins and barbell rowing with a wide grip.
Week 1
Day 1:44% x1, 60% x3, 70% x3x3
Day 2:44% x5, 60% x3, 70% x2, 80% x1, 90% x1
Week 2
Day 1:44% x1, 60% x3, 70% x3x3
Day 2:44% x5, 60% x3, 70% x2, 84% x1, 94% x1, 86% x3
Week 3
Day 1:44% x1, 60% x3, 74% x3x3
Day 2:44% x5, 60% x3, 74% x2, 90% x1, 94% x1, 90% x3
Week 4
Day 1:44% x1, 60% x3, 74% x3x3
Day 2:44% x5, 64% x3, 80% x2, 95% x1, 101% x1, 93% x3
Week 5
Day 1:44% x5, 76% x3x4
Day 2:44% x5, 70% x3, 84% x2, 94% x1, 103% x1, 96% x3
Week 6
Day 1:44% x5, 80% x3x4
Day 2:44% x5, 70% x3, 84% x2, 96% x1, 105% x1
