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Pete Rubish Deadlift PR Program

by Pete Rubish
15 athletes joined

12 week deadlift training plan for you to break plateaus and hit massive PRs

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PROGRAM 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

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
64%*
2
High Bar Squat (Barbell)
2
5 reps
57%
3
Single Arm Row (Dumbbell)
3
12 reps
4
Side Plank
2
45 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
15-20 reps
10 reps
60%
60%
2
Chin-Up (Bodyweight)
3
AMRAP
3
Hanging Leg Raise
2
20 reps
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
67%*
2
High Bar Squat (Barbell)
2
10 reps
57%
3
Inverted Row
2
AMRAP
4
Side Plank
2
55 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
5 reps
58%*
2
Pull-Up (Bodyweight)
3
AMRAP
3
Side Plank
2
1 mins
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
15-20 reps
10 reps
65%
65%
2
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
3
Side Plank
2
40 secs
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
8 reps
69%*
2
High Bar Squat (Barbell)
2
5 reps
63%
3
Pendlay Row
2
10 reps
RPE 8
4
Side Plank
2
45 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
72%*
2
High Bar Squat (Barbell)
2
5 reps
68%
3
Chin-Up (Weighted)
3
AMRAP
4
Side Plank
2
50 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
5 reps
65%*
2
Inverted Row
3
AMRAP
3
Side Plank
2
1 mins
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
6 reps
77%*
2
High Bar Squat (Barbell)
1
1
8 reps
8 reps
72%
68%
3
Pendlay Row
2
10 reps
RPE 9
4
Side Plank
2
40 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
10 reps
76%*
2
High Bar Squat (Barbell)
1
1
5 reps
5 reps
82%
78%
3
Seated Wide-Grip Row (Cable)
2
14 reps
RPE 9
4
Side Plank
2
50 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
3
6 reps
82%*
2
High Bar Squat (Barbell)
1
1
5 reps
5 reps
86%
82%
3
Underhand Lat Pulldown
2
14 reps
RPE 9
4
Side Plank
2
60 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
High Bar Squat (Barbell)
1
1 reps
70%
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
50%*
2
Wide Grip Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Plank
2
1 mins
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
50%*
2
Seated Row (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Plank
2
65 secs
* 1RM of High Bar Squat (Barbell)
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
2 reps
55%*
2
Face Pull
3
15 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
20 reps
RPE 8
4
Plank
1
1
70 secs
60 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
2 reps
56%*
2
Meadow Row
3
10 reps
RPE 7
3
Face Pull
3
20 reps
RPE 7
4
Plank
1
1
75 secs
60 secs
* 1RM of High Bar Squat (Barbell)
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
60%*
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Plank
2
60 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
3 reps
60%*
2
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Plank
1
1
45 secs
60 secs
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
60%
2
High Bar Squat (Barbell)
1
1 reps
60%
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
67%*
2
Reverse Lunge (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
3
20 reps
RPE 7
4
Ab Wheel
2
10-12 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
4
5 reps
73%*
2
Step-Up (Weighted)
2
6 reps
RPE 7
3
Nordic Curl
3
5 reps
4
Ab Wheel
2
10-12 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
4 reps
73%*
2
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 8
3
Single-Leg Leg Curl
3
10 reps
RPE 8
4
Ab Wheel
2
14 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
2
1 reps
3 reps
91%*
65%*
2
Cossack Squat
2
10 reps
RPE 7
3
Glute-Ham Raise
2
10 reps
4
Ab Wheel
2
15 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
4
5 reps
78%*
2
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
3
Nordic Curl
3
6 reps
4
Ab Wheel
2
17 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
78%*
2
Step-Up (Weighted)
2
8 reps
RPE 8
3
Hamstring Curl
3
15 reps
RPE 8
4
Ab Wheel
2
19 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
4
5 reps
83%*
2
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
3
Glute-Ham Raise
2
12 reps
4
Ab Wheel
2
20 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
2
1 reps
3 reps
97%*
70%*
2
Single Leg Romanian Deadlift
2
10 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Ab Wheel
2
20 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
92%
2
Reverse Lunge (Barbell)
2
8 reps
RPE 8
3
Back Extension (Weighted)
2
10 reps
RPE 9
4
Plank
2
1 mins
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
3
4 reps
82%*
2
Step-Up (Weighted)
2
6 reps
RPE 8
3
Back Extension (Weighted)
2
5 reps
RPE 9
4
Plank
1
45 secs
5
Ab Wheel
1
20 reps
* 1RM of Deadlift (Barbell)
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
96%
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 8
3
Back Extension (Weighted)
1
1
5 reps
10 reps
RPE 9
RPE 9
4
Plank
1
1 mins
5
Ab Wheel
1
25 reps
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
Unlock with
PRO
by subscribing on the 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]