New

Deadlift Blueprint

CBJ Performance

Strength & Conditioning, Powerlifting, Weightlifting, General Fitness

Coaches

Courtney Adams and Brent Jones

Program Overview: Master the king of all lifts. Deadlift Blueprint is a targeted 6-week progressive strength program designed specifically for beginner to intermediate level lifters who want to build a powerful, pain-free deadlift from the ground up.

Whether you are looking to fix your form, overcome a plateau, or safely transition to heavier barbells, this blueprint removes the guesswork. Over the next 6 weeks, you will master the mechanics of the hinge, build serious structural volume across your entire posterior chain, and establish the confidence needed to pull heavy with perfect technique.

What’s Included: 6 Weeks of Structured Programming: A calculated progression tracking volume and intensity so you hit a crisp, confident heavy set by week 6.

Technique Mastery: Deep-dive focus on bracing, setup positioning, and keeping a rigid spine to protect your lower back.

Targeted Accessory Work: Bulletproof your quads, hamstrings, glutes, upper back, and grip strength to support your main lift.

Who This Is For: Beginner athletes looking for a structured, easy-to-follow strength block.

Lifters who want to eliminate lower back fatigue and perfect their hip hinge mechanics.

Anyone ready to build a rock-solid foundation for long-term strength.

Stop guessing your numbers. Start building your blueprint.

$72

Get Deadlift Blueprint

3RM TESTING

Crush a new PR without crushing your back. This targeted progression ensures your mechanics are rock-solid before we test your limits. By week 6, you’ll not only lock out a heavy new hex bar 3RM, but you’ll do it with the perfect technique and mechanics needed for long-term strength.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

BARBELL // DUMBBELL // BUMPER PLATES // PULL UP BAR

Sample Week

Week 1 of 6-week program

Monday

Week 1 Day 2

Weight Room Warm Up

Band Good Morning

3 x 10

Band TKE + SL Step Down

3 x 10

Band Pull-Apart

3 x 10

Hex Bar Deadlift

4 x 5 @ 70 %

Chest-Supported DB Row

3 x 8

Glute Bridge

3 x 8

Leg Extension

3 x 6

Barbell Shrug

3 x 10

GHR Sit-Up

3 x 10

Hanging Knee Raise

3 x 10

Mobility of Choice

1 x 10:00

Tuesday

Week 1 Day 3

Weight Room Warm Up

Band Face Pull

3 x 15

Blackburns

3 x 10

Cuban Press

3 x 10

Bench Press

4 x 5 @ 70 %

Lat Pull Down

3 x 8

DB Reverse Fly

3 x 10

Barbell Bicep Curl

3 x 6

EZ Bar Skull Crusher

3 x 10

Side Plank

3 x 0:30

Ab Rollout (Sorinex Roller)

3 x 10

Mobility of Choice

1 x 10:00

Thursday

Week 1 Day 5

Weight Room Warm Up

Band TKE + SL Step Down

3 x 10

Band Good Morning

3 x 10

Band Pull-Apart

3 x 10

Hex Bar Deadlift

5 x 3 @ 65 %

Zercher Squat

3 x 10

1-Arm DB Row

3 x 6

DB RDL

3 x 8

Leg Curl (Sorinex Roller)

3 x 5

Plank

3 x 0:45

DB Side Bend

3 x 10

Mobility of Choice

1 x 10:00

Friday

Week 1 Day 6

Weight Room Warm Up

Cuban Press

3 x 8

Side Lying External Rotation

3 x 10

Lat & Pec Stretch

3 x 0:30

Barbell Military Press

4 x 6

Chin-Up

3 x 5

Push-Up

3 x 8

DB Reverse Fly

3 x 10

DB Farmer's Carry

@ 15

Get Up Sit Up

3 x 10

Mobility of Choice

1 x 10:00

Coaches

Customer Reviews

Overall Rating

Deadlift Blueprint

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