Joel Carter Deadlift and Bench program

Strength training designed to improve your bench press and deadlift

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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

Library Deadlift

Squat (Barbell)

Single Arm Row (Dumbbell)

Grip

Speed Deadlift

Lat Pulldown

Deadlift (Paused)

Reverse Lunge (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Band Pull Apart

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Bench Press (Paused)

Seated Y Raise

Seated Overhead Press (Dumbbell)

Deadlift (Barbell)

Pull-Up (Weighted)

Hanging Leg Raise

Box Squat (Barbell)

Bent Over Row (Barbell)

Plank

Step-Up (Weighted)

Ab Wheel

Single Arm Overhead Tricep Extension

Incline Bench Press (Dumbbell)

Inverted Row

Face Pull

Chest Supported Row (Dumbbell)

Deadlift (Deficit)

Bulgarian Split Squat (Dumbbell)

Side Plank

Cossack Squat

Meadow Row

Lunge (Barbell)

Pendlay Row

Seated Row (Cable)

Halting Deadlift

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