logo
BoostcampPNG

Home Deadlift Specialization Block

by Stephen C.

Program Description

Deadlift focused block to be run without available squat/power rack (i.e., no back squat or bench press). Keeps the deadlift as the undisputed priority while preserving unilateral knee-dominant work and maintaining pressing and pulling capacity. Strict adherence to RPE targets. DO NOT push any sets beyond prescribed limits.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2025 02:08
  • Last Edited
    Jan 08, 2026 04:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.2%
Glutes
16.2%
Hamstrings
16.2%
Lats
14.1%
Upper Back
14.1%
Lower Back
8.1%
Abs
8.1%
Biceps
7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
4-8 reps
RPE 6-8.5
1B
Tempo Push Up (Bodyweight)
6
AMRAP
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
4-8 reps
RPE 6-8.5
1B
Tempo Push Up (Bodyweight)
6
AMRAP
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
4-8 reps
RPE 6-8.5
1B
Tempo Push Up (Bodyweight)
6
AMRAP
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
4-8 reps
RPE 6-8.5
1B
Tempo Push Up (Bodyweight)
6
AMRAP
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
4-8 reps
RPE 6-8.5
1B
Tempo Push Up (Bodyweight)
6
AMRAP
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
6
4-8 reps
RPE 6-8.5
1B
Tempo Push Up (Bodyweight)
6
AMRAP
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
6 reps
RPE 6-7
2
Short-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
RPE 6-7
2
Short-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
RPE 6-7
2
Short-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
6 reps
RPE 6-7
2
Short-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
5 reps
RPE 6-7
2
Short-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
4 reps
RPE 6-7
2
Short-Stride RFESS (Dumbbell)
4
5-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
7
4-8 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
7
4-8 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
7
4-8 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
7
4-8 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
7
4-8 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
7
4-8 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 6-6.5
2
Tempo Push Up (Bodyweight)
5
AMRAP
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 6-6.5
2
Tempo Push Up (Bodyweight)
5
AMRAP
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 6-6.5
2
Tempo Push Up (Bodyweight)
5
AMRAP
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 6-6.5
2
Tempo Push Up (Bodyweight)
5
AMRAP
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 6-6.5
2
Tempo Push Up (Bodyweight)
5
AMRAP
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 6-6.5
2
Tempo Push Up (Bodyweight)
5
AMRAP
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@7-8.5
@7-8.5
@7-8.5
@7-8.5
@7-8.5
@7-8.5
Day 2
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6-8.5
@6-8.5
@6-8.5
@6-8.5
@6-8.5
@6-8.5
1B
Tempo Push Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7-8
@7-8
@7-8
@7-8
@7-8
@7-8
Day 3
1
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6-7
@6-7
@6-7
@6-7
@6-7
2
Short-Stride RFESS (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@7-8
@7-8
@7-8
@7-8
Day 4
1
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6-8
@6-8
@6-8
@6-8
@6-8
@6-8
@6-8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@6-6.5
@6-6.5
@6-6.5
@6-6.5
2
Tempo Push Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7-8
@7-8
@7-8
@7-8
@7-8