100 LBS in 100 Days Deadlift Program
Increase your deadlift by 100 lbs in 100 days
Overview
This program is the exact one I ran myself to bring me from a 400 to 500 lb deadlift in 100 days. It is high volume and very hard. But I pushed my limits and got huge gains. I do think everybody should really try pushing their limits to see where they really are. They will be better lifters for it.
Who it's for
Reviews
I say skip this. I couldn’t keep up with 3xwk deads, no way. Found myself doing it every 3, then 4 and finally 5 days. This isn’t programming, this is a “why not, let’s see what happens “ kind of thing. At least I didn’t get hurt.
Poorly written 2 rep scheme program with no sophistication or deload weeks.
Gained 10kg to my max, which after 10+ years of lifting is a pretty good increase; I went into it thinking that any more than that was unlikely for me. Very minimal adjustments made, I only added in some ab and rotator cuff work. There's very little room for squats (especially towards the end) so I'd recommend making peace with saying goodbye to them for a while.
Started with a 405 max, I’m about halfway through and based on how my sets of 335 moved today I don’t think I’ll be pulling 500 by the end of this. But gains are being made.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | 90% |
| 8 | 2 reps | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | 90% |
| 8 | 2 reps | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | 90% |
| 8 | 2 reps | 80% |
Weeks 2–15 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Common questions
100 LBS in 100 Days Deadlift Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 15 weeks with auto-progression and coaching notes included.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
100 LBS in 100 Days Deadlift Program is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
100 LBS in 100 Days Deadlift Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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