The Dirty Gym
Promo code: "TROYHICKSDEADLIFT" to pay only $4.95
Competed in federations like USPF, APF, and IPF, consistently placing near the top in national meets
Hicks wasn’t just strong he was smart. His approach to programming emphasized technical precision, recovery, and progressive overload, inspiring countless lifters to follow his bench cycles
This workout was republished Oct/2004 in POWERLIFTINGUSA.
Hicks and many lifters he coached hit 10–30 lb PRs after each 10-week cycle, going into meet day!
His 10-week bench press routine = simple, structured, and brutally effective for lifters looking to push new PRs without burnout!
1 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
8, 8, 5, 5, 5 @ 27, 45, 63, 81, 89 %
B
Deficit Deadlift
3 x 5 @ 45 %
C
Deadlift Block Pull
D
Barbell Shrug
3 x 5
E
T-Bar Row
3 x 5
F
Hyperextension
2 x 25
