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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
    Dec 19, 2025 02:19
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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