Push Past Your Limits (Functional Deadlift Program)
Caruthers Fitness
Functional Fitness, Functional Training, Strength & ConditioningThis is a 12-week program with a pre/post deadlift test week, split into 3 phases. It is designed to help you get stronger with your deadlifts. Don’t worry, you will be training the whole body to help your deadlifts.
Before you start the program, I recommend that you test your 3-rep max for deadlifts, part of week 1 is pre-test. This will help you determine what weight you need to do during the program, which is calculated for you. It will also help you track progress when you finish the program.
This program will have 3 full body strength sessions/week as well as mobility and conditioning days for active recovery. Give yourself a day of rest in-between strength workouts. Do not do them back-to-back, you need time to recover.
Depending on your schedule, you can do all 3 days of the strength in the week with a day of rest in-between. If your schedule doesn’t allow 3 days/week, you can do 2 a week and look like this:
Week 1: Workout A, Workout B
Week 2: Workout C, Workout A
Week 3: Workout B, Workout C
Etc.
Push past your limits!
If you have any questions, please email me at cory@caruthersfitness.com, I am happy to help!
A
Trapbar Deadlift
5, 3, 3, 3, 3
Cory Caruthers
Personal Trainer for 7 years and a passion to help parents move and feel their best. Being active with your kids is a joy in itself, and I want to help parents experience this joy while being healthy and fit.
Raul Cruz-Quintero
Friend
Verified Athlete"The program is well-organized and thoughtfully designed. I appreciate how it builds in a way that allows me to increase intensity progressively, ensuring I can consistently challenge myself without risking injury."