Pete Rubish Deadlift PR Program
12 week deadlift training plan for you to break plateaus and hit massive PRs
0PROGRAM DESCRIPTION
The Pete Rubish Deadlift PR Program is designed to have you hitting massive PRs in just 12 weeks.
Program Overview:
Program Length: 12 week program with 3 training blocks, culminating to a test day in week 12
Programmed Days: 2-3 days per week are programmed, all focused on increasing your deadlift PR. These programmed sessions should be spaced out with at least a day of rest in between. For example: Monday, Wednesday, Friday.
Add in whatever you wish as far as upper body training, but DO NOT add in more lower body work.
PROGRAM OVERVIEW
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Days Per Week3 days
- Time Per Workout60 minutes
ON THE BOOSTCAMP APP
About Pete Rubish: Pete Rubish is a renowned powerlifter and coach with a deep commitment to faith, family, and fitness. With a background that includes coaching hundreds of lifters both online and in-person since 2013, Pete brings a wealth of experience and knowledge to the table. His personal best lifts include a 772 lb squat, a 485 lb bench press, and a 920 lb deadlift, totaling 2100 lbs in the 242 lb class with just knee sleeves and a belt.
Pete and his wife own Koa Strength and Fitness, a gym in Oak Ridge, TN, where they continue to inspire and train others.
Programming Philosophy: The Pete Rubish Deadlift PR Program is designed with the philosophy that consistency and long-term commitment are the keys to success. Pete emphasizes the importance of steady progress and quality reps, ensuring that lifters develop strength safely and effectively. This program is not just about hitting a deadlift PR but also about building muscle in the posterior chain and upper back.
Diet Principles:
Aim for 1 gram of protein per pound of bodyweight.
Maintain a caloric surplus to support muscle growth and strength gains.
Include red meat and whole eggs in your diet for optimal protein and healthy fat intake.
Ensure a daily fat intake of 50-60 grams to support hormone levels.
Cardio Recommendations:
2 days of steady-state cardio (40 minutes each) with a heart rate of 130-140 bpm.
1 day of interval training (10-minute warm-up, 3 rounds of 5 minutes high intensity followed by 5 minutes low intensity).
Final Notes: Stay consistent, prioritize quality reps, and trust the process. This program is built on the principles that have helped countless lifters achieve their goals under Pete's guidance. Whether you're aiming for a new deadlift PR or looking to build a stronger, more muscular physique, this program provides the tools and structure needed for success.
Coaching inquiries: [email protected]