Ishira L.

About Pete Rubish: Pete Rubish is a renowned <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-free-powerlifting-programs-of-2024">powerlifter</a> 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/knee-sleeves-for-squats">knee sleeves</a> and a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/are-weightlifting-belts-worth-it">belt</a>. 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/guide-to-deadlift-variations">deadlift</a> PR but also about building muscle in the posterior chain and upper back.Diet Principles:<ul><li>Aim for 1 gram of protein per pound of bodyweight.</li><li>Maintain a caloric surplus to support muscle growth and strength gains.</li><li>Include red meat and whole eggs in your diet for optimal protein and healthy fat intake.</li><li>Ensure a daily fat intake of 50-60 grams to support hormone levels.</li></ul>Cardio Recommendations:<ul><li>2 days of steady-state <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-cardio-for-powerlifters">cardio</a> (40 minutes each) with a heart rate of 130-140 bpm.</li><li>1 day of interval training (10-minute warm-up, 3 rounds of 5 minutes high intensity followed by 5 minutes low intensity).</li></ul>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: <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:prstrength1@gmail.com">prstrength1@gmail.com</a>

The Pete Rubish Deadlift PR Program is designed to have you hitting massive PRs in just 12 weeks.Program Overview:<ul><li>Program Length: 12 week program with 3 training blocks, culminating to a test day in week 12</li><li>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.</li><li>Add in whatever you wish as far as upper body training, but DO NOT add in more lower body work.</li></ul>

Pete Rubish Deadlift PR Program

Default

Block 1

Week 1

Week 2

Week 3

Deload

Week 4

Block 2

Week 5

Week 6

Week 7

Week 8

Block 3

Week 9

Week 10

Week 11

Test Day

Testing Week

Week 12

Library Deadlift

High Bar Squat (Barbell)

Single Arm Row (Dumbbell)

Side Plank

Speed Deadlift

Wide Grip Lat Pulldown

Plank

Deadlift (Paused)

Reverse Lunge (Barbell)

Hamstring Curl

Ab Wheel

Deadlift (Barbell)

Chin-Up (Bodyweight)

Hanging Leg Raise

Box Squat (Barbell)

Seated Row (Cable)

Step-Up (Weighted)

Nordic Curl

Inverted Row

Face Pull

Chest Supported Row (Dumbbell)

Deadlift (Deficit)

Bulgarian Split Squat (Barbell)

Single-Leg Leg Curl

Pull-Up (Bodyweight)

Cossack Squat

Glute-Ham Raise

Meadow Row

Walking Lunge (Dumbbell)

Pendlay Row

Lat Pulldown

Chin-Up (Weighted)

Single Leg Romanian Deadlift

Leg Extension

Back Extension (Weighted)

Seated Wide-Grip Row (Cable)

Halting Deadlift

Underhand Lat Pulldown

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