THE DEADLIFT: KING OF ALL EXERCISES

A 10-week Deadlift Program for Greater Strength and Size
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By Jim Stoppani, PHD

FLEXONLINE.COM

When it comes to building brute strength and animal size, the deadlift ranks highest on the list. It doesn‘t get any simpler than pulling a heavy barbell straight off the floor - using nearly every muscle in your body, in the process. That‘s why it‘s such an effective movement for packing on pure size. To reap the benefits of the deadlift, follow this 10-week training program. Begin by testing your one-rep max. Then retest the week after completing the program.

Estimating your 1RM on the Dead
Although not considered nearly as accurate, it is possible to estimate your 1RM without doing a true 1RM test. The most commonly used equation is the Epley or Nebraska formula:
1 RM = [1 + 0.0333 x reps completed] x weight lifted

Using this equation, if you completed 10 reps on the deadlift with 225 lb., then:
1 RM = [1 + 0.0333 x 10] x 225 lb.
1 RM = 1.333 x 225 lb.
1 RM = 300 lb.

Try to use a weight that allows you to complete no more than 10 reps. The more reps you do to estimate your 1RM the less accurate the estimate is.

10-WEEK PROGRAM

Week 1:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 75% 3 min
  8/3 60% 90 sec
Squats 4/8 15 90 sec
Romanian Deadlifts 3/8   90 sec
Good Mornings 3/8   90 sec
Leg Extensions 3/8   90 sec
Leg Curls 3/8   90 sec
Week 2:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 80% 3 min
  8/3 65% 2 min
Front Squats 4/8   90 sec
Good Mornings 3/8    
Superset with        
Romanian Deadlifts 3/8   90 sec
Leg Extensions 3/8   -
Superset with      
Leg Curls 3/8   90 sec
Week 3:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 85% 3 min
  6/3 70% 2 min
Squats 3/8   90 sec
Romanian Deadlifts 3/8   90 sec
Good Mornings 3/8   90 sec
Leg Extensions 3/8   90 sec
Leg Curls 3/8   90 sec
Week 4:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 90% 3 min
  5/3 70% 2 min
Front Squats 3/8   90 sec
Good Mornings 3/8   -
Superset with      
Romanian Deadlifts 3/8   90 sec
Leg Curls 3/8   90 sec
Superset with      
Leg Extensions 3/8   -
Week 5:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 80% 3 min
  5/3 65% 2 min
Squats 4/5   1 min
Romanian Deadlifts 3/5   1 min
Good Mornings 3/5   1 min
Leg Extensions 3/5   1 min
Leg Curls 3/5   1 min
Week 6:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 85% 3 min
  3/3 70% 2 min
Front Squats 4/5   1 min
Good Mornings 3/5   1 min
Romanian Deadlifts 3/5   1 min
Leg Curls 3/5   -
Superset with      
Leg Extensions 3/5   1 min
Week 7:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 90% 3 min
  3/3 75% 2 min
Squats 2/5   1 min
Romanian Deadlifts 2/5   1 min
Good Mornings 2/5   1 min
Leg Extensions 3/5   1 min
Leg Curls 3/5   1 min
Week 8:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 95% 3 min
  3/3 70% 2 min
Front Squats 2/5   1 min
Good Mornings 2/5   1 min
Romanian Deadlifts 2/5   1 min
Leg Extensions 3/5   1 min
Superset with      
Leg Curls 3/5   1 min
Week 9:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/2* 97.5% 3 min
  3/3 70% 2 min
Squats 2/5   1 min
Good Mornings 2/5   1 min
Romanian Deadlifts 2/5   1 min
Leg Extensions 3/5   1 min
Leg Curls 3/5   1 min
Week 10:
Exercise Sets/Reps Weight (%RM) Rest
Deadlifts 1/1* 100% 3 min
  2/3 60% 2 min
Squats 2/5   1 min
Good Mornings 2/5   1 min
Leg Curls 3/5   1 min
Superset with      
Leg Extensions 3/5   1 min
Week 11:
Test 1 RM for deadlift

*Do several warm-up sets to get up to working set weight

TRAINING SPLIT
DAY BODYPARTS
Monday Deadlifts, legs and calves
Tuesday Chest, triceps and abs
Wednesday Back, biceps and forearms
Thursday Shoulders, traps and abs
Friday Legs and calves
Saturday Rest
Sunday Rest

 

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