Pete Rubish Deadlift PR Program
12 week deadlift training plan for you to break plateaus and hit massive PRs
Overview
The Pete Rubish Deadlift PR Program is designed to have you hitting massive PRs in just 12 weeks.
Program Overview:
Program Length: 12 week program with 3 training blocks, culminating to a test day in week 12
Programmed Days: 2-3 days per week are programmed, all focused on increasing your deadlift PR. These programmed sessions should be spaced out with at least a day of rest in between. For example: Monday, Wednesday, Friday.
Add in whatever you wish as far as upper body training, but DO NOT add in more lower body work.
About Pete Rubish: Pete Rubish is a renowned powerlifter and coach with a deep commitment to faith, family, and fitness. With a background that includes coaching hundreds of lifters both online and in-person since 2013, Pete brings a wealth of experience and knowledge to the table. His personal best lifts include a 772 lb squat, a 485 lb bench press, and a 920 lb deadlift, totaling 2100 lbs in the 242 lb class with just knee sleeves and a belt.
Pete and his wife own Koa Strength and Fitness, a gym in Oak Ridge, TN, where they continue to inspire and train others.
Programming Philosophy: The Pete Rubish Deadlift PR Program is designed with the philosophy that consistency and long-term commitment are the keys to success. Pete emphasizes the importance of steady progress and quality reps, ensuring that lifters develop strength safely and effectively. This program is not just about hitting a deadlift PR but also about building muscle in the posterior chain and upper back.
Diet Principles:
Aim for 1 gram of protein per pound of bodyweight.
Maintain a caloric surplus to support muscle growth and strength gains.
Include red meat and whole eggs in your diet for optimal protein and healthy fat intake.
Ensure a daily fat intake of 50-60 grams to support hormone levels.
Cardio Recommendations:
2 days of steady-state cardio (40 minutes each) with a heart rate of 130-140 bpm.
1 day of interval training (10-minute warm-up, 3 rounds of 5 minutes high intensity followed by 5 minutes low intensity).
Final Notes: Stay consistent, prioritize quality reps, and trust the process. This program is built on the principles that have helped countless lifters achieve their goals under Pete's guidance. Whether you're aiming for a new deadlift PR or looking to build a stronger, more muscular physique, this program provides the tools and structure needed for success.
Coaching inquiries: [email protected]
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Library Deadlift | 3 | 10 reps | 64%* |
| 2 | High Bar Squat (Barbell) | 2 | 5 reps | 57% |
| 3 | Single Arm Row (Dumbbell) | 3 | 12 reps | — |
| 4 | Side Plank | 2 | 45 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Speed Deadlift | 5 | 3 reps | 50%* |
| 2 | Wide Grip Lat Pulldown | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 3 | Plank | 2 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Paused) | 3 | 4 reps | 67%* |
| 2 | Reverse Lunge (Barbell) | 2 | 10 reps | @7 |
| 3 | Hamstring Curl | 3 | 20 reps | @7 |
| 4 | Ab Wheel | 2 | 10–12 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Pete Rubish is a renowned powerlifter and coach with a deep commitment to faith, family, and fitness. With a background that includes coaching hundreds of lifters both online and in-person since 2013, Pete brings a wealth of experience and knowledge to the table. His personal best lifts include a 772 lb squat, a 485 lb bench press, and a 920 lb deadlift, totaling 2100 lbs in the 242 lb class with just knee sleeves and a belt. Pete and his wife own Koa Strength and Fitness, a gym in Oak Ridge, TN, where they continue to inspire and train others.
Contact me for coaching inquires: [email protected]
Common questions
Pete Rubish Deadlift PR 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 12 weeks with auto-progression and coaching notes included.
This program is built around a full 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.
Pete Rubish Deadlift PR 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 12 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.
Pete Rubish Deadlift PR 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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