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Block Periodization - AR: Deadlift Phase 1

by Ryan deBrigard
6 athletes joined

Program Description

Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase.The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 09:09
  • Last Edited
    Jun 18, 2025 10:50

Summary

Unlock your deadlift potential with the 12-week Block Periodization program, specifically designed for focused strength gains. Committing just one day a week, you'll engage in targeted barbell exercises like the Deadlift, Snatch Deadlift, and Pendlay Row, all aimed at building your back and leg strength. Each session is crafted to challenge your limits while promoting proper form and technique. Get ready to elevate your lifts and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10-12 reps
RPE 5-8
2
Snatch Deadlift
2
10-12 reps
RPE 6-8
3
Pendlay Row
3
10-12 reps
RPE 6-8
4
Cable Crunch
3
15-20 reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
10-12 Reps
@5-8
2
Snatch Deadlift
2 Sets
10-12 Reps
@6-8
3
Pendlay Row
3 Sets
10-12 Reps
@6-8
4
Cable Crunch
3 Sets
15-20 Reps
@7-8