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Dennis deadlift

by Dennis S.
1 athletes joined

Program Description

Deadlift peak

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 30, 2025 07:38
  • Last Edited
    Apr 30, 2025 02:08
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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)
4
6 reps
65%
2
Deadlift (Paused)
3
5 reps
RPE 5-6
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Machine)
2
10 reps
RPE 6
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
68%
2
Deadlift (Paused)
3
5 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Machine)
2
10 reps
RPE 6
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
71%
2
Deadlift (Paused)
3
5 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Machine)
2
10 reps
RPE 6
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Deadlift (Paused)
3
5 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Machine)
2
10 reps
RPE 6
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Block Pull (Barbell)
3
3 reps
-
3
Good Morning
3
8 reps
-
4
Chin-Up (Bodyweight)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
83%
2
Block Pull (Barbell)
3
3 reps
-
3
Good Morning
3
8 reps
-
4
Chin-Up (Bodyweight)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Block Pull (Barbell)
3
3 reps
-
3
Good Morning
3
8 reps
-
4
Chin-Up (Bodyweight)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
65%
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
3
Seated Row (Machine)
3
8-10 reps
-
4
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Chin-Up (Bodyweight)
4
8-15 reps
-
3
Seated Row (Machine)
3
6 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Face Pull
4
10-15 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
68%
2
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Face Pull
4
10-15 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
71%
2
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Face Pull
4
10-15 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Front Raise
3
10 reps
-
5
Face Pull
4
10-15 reps
-
6
Skull Crusher (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Front Raise
3
8 reps
-
5
Face Pull
4
8-12 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Front Raise
3
8 reps
-
5
Face Pull
4
8-12 reps
-
6
Skull Crusher (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Front Raise
3
8 reps
-
5
Face Pull
4
8-12 reps
-
6
Skull Crusher (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 6
3
Lateral Raise (Cable)
3
8 reps
-
4
Front Raise
3
8 reps
-
5
Face Pull
4
8-12 reps
-
6
Skull Crusher (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
-
2
Seated Overhead Press (Dumbbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Front Raise
3
8 reps
-
5
Face Pull
4
8-12 reps
-
6
Skull Crusher (Barbell)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Face Pull
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Leg Press
4
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
68%
2
Leg Press
4
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
71%
2
Leg Press
4
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Leg Press
4
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Grip Hold
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Calf Raise (Bodyweight)
4
12 reps
-
4
Plank (Weighted)
3
1 mins
-
5
Grip Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Calf Raise (Bodyweight)
4
12 reps
-
4
Plank (Weighted)
3
1 mins
-
5
Grip Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Plank (Weighted)
3
1 mins
-
5
Grip Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Plank (Weighted)
3
1 mins
-
5
Grip Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Leg Press
2
6 reps
RPE 5
3
Leg Extension
3
6 reps
RPE 5
4
Ab Wheel
3
-
5
Grip Hold
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
60%
2
Snatch Deadlift
3
5 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Ab Wheel
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
60%
2
Snatch Deadlift
3
5 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Ab Wheel
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
60%
2
Snatch Deadlift
3
5 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Ab Wheel
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
60%
2
Snatch Deadlift
3
5 reps
-
3
Incline Bench Press (Smith Machine)
4
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Ab Wheel
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
2 reps
70%
2
Deficit Deadlift (Barbell)
3
5 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
2 reps
72%
2
Deficit Deadlift (Barbell)
3
5 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
2 reps
75%
2
Deficit Deadlift (Barbell)
3
5 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
5
2 reps
60%
2
Deficit Deadlift (Barbell)
3
5 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Deadlift (Paused)
3 Sets
5 Reps
@5-6
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Machine)
2 Sets
10 Reps
@6
5
Plank
3 Sets
1 mins
-
Day 2
1
Overhead Press (Barbell)
4 Sets
6 Reps
65%
2
Seated Overhead Press (Dumbbell)
4 Sets
6 Reps
@6
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Front Raise
3 Sets
10 Reps
-
5
Face Pull
4 Sets
10-15 Reps
-
6
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Leg Press
4 Sets
10 Reps
@8
3
Split Squat (Barbell)
3 Sets
10 Reps
-
4
Calf Raise (Machine)
3 Sets
10 Reps
-
5
Grip Hold
3 Sets
0.5 mins
-
Day 4
1
Speed Deadlift
6 Sets
2 Reps
60%
2
Snatch Deadlift
3 Sets
5 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Ab Wheel
3 Sets
10-20 Reps
-