Extra deadlift day

by Eli Turner

10 athletes joined

Program Description

Building back strength throughout deadlifts

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 04, 2024 03:37
Last Edited
Jul 23, 2024 02:02

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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

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2

2

8 reps

5 reps

RPE 7

RPE 8

2

Shrug (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 9

3

Seated Row (Cable)

2

2

6 reps

4 reps

RPE 10

RPE 10

4

Lat Pulldown

3

6 reps

RPE 8

Day 1

1

Deadlift (Deficit)

2 Sets

2 Sets

8 Reps

5 Reps

@7

@8

2

Shrug (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

@6

@7

@8

@9

3

Seated Row (Cable)

2 Sets

2 Sets

6 Reps

4 Reps

@10

@10

4

Lat Pulldown

3 Sets

6 Reps

@8