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Dennis deadlift

by Dennis S.
3 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
    Jun 18, 2025 12:12

Summary

Unleash your strength with the Dennis Deadlift program, a comprehensive 12-week journey designed for serious lifters. Committing to four days a week, you'll focus on heavy deadlifts and accessory movements that target your back, legs, and core, ensuring balanced development and explosive power. Each session combines barbell and dumbbell exercises, utilizing effective techniques like paused deadlifts and Romanian deadlifts to maximize your gains. Get ready to elevate your lifting game and build a foundation of strength that lasts!
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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)
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
-