Simple 12 Week Deadlift Program

First Called Strength & Performance Coaching

Powerlifting, Strongman, Bodybuilding
Coach
Andrew Clayton

This 12 Week Deadlift Program is designed to be easy to insert into almost any training plan with minimal use of equipment or variations. Great for a beginner to advanced athlete.

The program has three 4 week blocks which allow the athlete to hit rep maxes three times while honing their technique and working the pull from various heights in the build up to the end of the program.

At the completion of the program one can test a 1RM on Week 13 or spend 2-4 weeks focusing on singles leading into a contest.

$15
Get Simple 12 Week Deadlift Program
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More back strength
Increasing the deadlift will yield a stronger back for other lifts
Features
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Programming 1 day per week
One day a week deadlift specific training plan to improve your deadlift, both for max and reps in 12 weeks
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Bench // Bands
Recommended
GHD
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Hip Airplane

3 x 5

A2

Straight Arm Pulldown

3 x 15

A3

Dead Bug

3 x 5

A4

Bulgarian Split Squat

3 x 5

B

Box Jump

5 x 2

C

Deadlift

70, 75, 80 @ 5

D

14" Block Pull

3 x 82.5 @ 5

E1

Chest-Supported DB Row

4 x 10 @ 7

E2

GHD Eccentric Only

4 x 6 @ 7

F1

Band Hamstring Curl

3 x 20 @ 7

F2

Weighted Plank Hold

3 x 0:20

Coach
More from First Called Strength & Performance Coaching
coach-avatar Andrew Clayton

Middleweight and Heavyweight Professional Strongman

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Remember what Jon Pall Sigmarsson says...

"There is no reason to be alive if you can't do deadlift"

Get Simple 12 Week Deadlift Program
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FAQs
Can a beginner use this program?
YES! This program is designed for anyone looking to improve their deadlift. We just recommend that a beginner start off with a conservative max for the percentage work and place extra focus on honing technique over speed improvement.
Can I do this program every 5 days?
For some this program can be accelerated to 5-7 days between workouts pending what other lower body workouts happen between
How should I pick the max I use for the program?
We recommend you use a training max of 90% of contest best or a number that you can hit any given day without peak arousal. For some it would be best to use their 2RM for the training max
The Proof
verified-athlete-avatar Andrew Clayton

Professional Strongman

Verified Athlete

"I personally used this program for 18 months and stopped hitching my deadlifts and won my strongman pro card"

More from First Called Strength & Performance Coaching

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Simple 12 Week Deadlift Program
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