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100 LBS in 100 Days Deadlift Program

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Written by Matt Vena
Published on Feb 21, 2025
71 athletes joined

Increase your deadlift by 100 lbs in 100 days

4.43
(3 ratings)

PROGRAM DESCRIPTION

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.

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PROGRAM OVERVIEW

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    60 minutes
Muscle Engagement
Front
Back
MuscleSets
Quadriceps
33.3%
Glutes
25%
Hamstrings
16.7%
Lower Back
16.7%
Abs
8.3%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
90%
80%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
81%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
82%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
83%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
84%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
85%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
86%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
87%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
88%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
89%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
90%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
91%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
92%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
93%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
90%
80%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
81%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
82%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
83%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
84%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
85%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
86%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
87%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
88%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
89%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
90%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
91%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
92%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
93%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
90%
80%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
81%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
82%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
83%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
84%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
85%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
86%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
87%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
88%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
89%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
90%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
91%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
92%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
2 reps
2 reps
RPE 8
93%
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
No exercises added to this day
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
4.43 / 5
Jan Justus S.Age 19, Man
6 days ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I wanted to push myself with this Programm and did the prescribed Programm adding 5kg every week until I failed a lift. That was after 4 Weeks due to not being able to finish the backdown sets because of global fatigue. After that I took off 2 days and Maxed out my Deadlift. My previous PR was 155kg and I was detrained because I had to take 1 month off due to outside factors. I hit 180kg after 4 Weeks with this Programm effectively adding 55lbs in 38 Days. I recommend everyone to try this Programm at least with lighter Intensity, because my Motor pattern and Technique greatly improved due to being able to slightly vary a few things like standwidth and space to the bar so I could find the optimal position for me. Additionally you get to challange yourself and push your though limits.
Trey C.Age 54, Man
2 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
All of Matt Vena’s programs are excellent.
0
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4.8 Stars with 10, 000+ Ratings