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.
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
Middleweight and Heavyweight Professional Strongman
"There is no reason to be alive if you can't do deadlift"
Get Simple 12 Week Deadlift ProgramProfessional Strongman
Verified Athlete"I personally used this program for 18 months and stopped hitching my deadlifts and won my strongman pro card"