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DEADLIFT PEAKING PROGRAM

by Gabriel E.
128 athletes joined
4.5
(2 ratings)

Program Description

Peak on deadlift after 12 weeks (dont use 100% of your max when choosing your % max, use around 95%, the idea is that las week is something like 102,5 to 105% of your max, give yourself margin) i got my deadlift beltless to 270kg doing this with "max" as 250 (probably could have been 255 my real max, but that gave me margin).

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 11, 2024 10:31
  • Last Edited
    Dec 17, 2024 10:30
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Deadlift
1
3 reps
87%
2
Deadlift
6
4 reps
70%
3
Deadlift (Deficit)
2
6 reps
65%
4
Pull-Up (Weighted)
2
AMRAP
45%
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
3 reps
90%
2
Deadlift
8
4 reps
70%
3
Deadlift (Deficit)
2
6 reps
65%
4
Pull-Up (Weighted)
2
AMRAP
45%
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
3 reps
92%
2
Deadlift
10
4 reps
70%
3
Deadlift (Deficit)
2
6 reps
70%
4
Pull-Up (Weighted)
2
AMRAP
45%
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
3
5 reps
80%
2
Pull-Up (Weighted)
2
AMRAP
45%
3
Chinese Plank
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1 reps
95%
2
Deadlift
6
3 reps
76%
3
Deadlift (Deficit)
2
6 reps
72%
4
Pull-Up (Weighted)
2
AMRAP
45%
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1 reps
97%
2
Deadlift
5
3 reps
80%
3
Deadlift (Deficit)
2
5 reps
74%
4
Pull-Up (Weighted)
2
AMRAP
45%
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
1 reps
1 reps
100%
90%
2
Deadlift
4
3 reps
83%
3
Deadlift (Deficit)
2
5 reps
76%
4
Pull-Up (Weighted)
2
AMRAP
45%
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
3
5 reps
83%
2
Pull-Up (Weighted)
2
AMRAP
45%
3
Chinese Plank
1
3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1 reps
RPE 10
2
Deadlift
4
2 reps
86%
3
Deadlift
4
2 reps
70%
4
Deadlift (Paused)
3
2 reps
58%
5
Pull-Up (Weighted)
1
AMRAP
45%
6
Chinese Plank
1
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1 reps
RPE 10
2
Deadlift
3
2 reps
88%
3
Deadlift
4
2 reps
70%
4
Pull-Up (Weighted)
2
AMRAP
45%
5
Chinese Plank
1
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
7
Deadlift (Paused)
3
2 reps
58%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1 reps
RPE 10
2
Deadlift
3
2 reps
91%
3
Deadlift
4
2 reps
75%
4
Deadlift (Paused)
3
3 reps
58%
5
Pull-Up (Weighted)
2
AMRAP
45%
6
Chinese Plank
1
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift
3
5 reps
80%
2
Pull-Up (Weighted)
2
AMRAP
45%
3
Chinese Plank
1
3 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift
1 Set
3 Reps
87%
2
Deadlift
6 Sets
4 Reps
70%
3
Deadlift (Deficit)
2 Sets
6 Reps
65%
4
Pull-Up (Weighted)
2 Sets
AMRAP
45%
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8