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Deadlift Program 12 Weeks

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hasanulzayed2
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59 views3 pages

Deadlift Program 12 Weeks

Uploaded by

hasanulzayed2
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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12-Week Deadlift Program (Goal: 150kg+ @ 62kg BW)

Weekly Split:

- Monday: Deadlift + Pull

- Wednesday: Push (Bench/OHP)

- Friday: Squat + Accessories

- Saturday/Sunday: Optional Conditioning/Recovery

MONDAY - Heavy Deadlift Day

Main Lift:

- Conventional Deadlift

- Weeks 1-4: 4x5 @ 75-80%

- Weeks 5-8: 5x3 @ 80-90%

- Weeks 9-11: 3x2 @ 90-95%

- Week 12: Test 1RM

Accessories:

- Barbell Rows or Pendlay Rows: 6-10 reps

- Romanian Deadlifts (RDLs): 8-12 reps

- Weighted Planks / Hanging Leg Raises: 30-45s / 10-15 reps

FRIDAY - Lower Body Support

Main Lift:

- Front or Back Squat: 4-5x5-6 reps


Accessories:

- Bulgarian Split Squats: 3x10 each leg

- Hamstring Curls / Nordic Curls: 3x8-12

- Calf Raises: 2-3x15

Optional Add-Ons:

Deadlift Variations (rotate weekly):

- Deficit Deadlifts

- Paused Deadlifts

- Block Pulls

Core (2-3x per week):

- Planks, Cable Woodchops, Ab Rollouts

Grip (1-2x per week):

- Farmer's Carries, Fat bar holds, Dead hangs

Recovery Rules:

- Protein: 1.6-2g per kg bodyweight daily

- Sleep: 7-8+ hours

- Rest days = walking or mobility work

Optional Belt Use:

- Start using a belt from Week 6-7 if needed.

- Helps with bracing and may add 5-10kg on 1RM.

Progression Example:

Week 1: 4x5 @ 100kg


Week 4: 4x5 @ 110kg

Week 6: 3x3 @ 120kg

Week 9: 3x2 @ 130kg

Week 12: 1x1 @ 150kg+

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