Deadlift and squat program

**Deadlift and Squat Program**

Embark on a transformative 12-week journey designed to elevate your strength and technique in deadlifts and squats. This program consists of 48 training days, strategically structured to enhance your performance through a mix of high-rep and low-rep workouts. Expect to engage your back, legs, and core with targeted exercises, including barbell deadlifts, high bar squats, and accessory movements that will build muscle and increase your lifting capacity. Get ready to smash your goals and redefine your limits!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

High Bar Squat (Barbell)

Lying Leg Curl

Ab Wheel

Deadlift high bar squat 

Squat (Low Bar)

Romanian Deadlift (Barbell)

Belt Squat

High rep low bar and legs

Incline Bench Press (Barbell)

Incline Tricep Extension (Dumbbell)

Chest Supported Row (Machine)

Underhand Lat Pulldown

Incline BB low rep and upper

Shoulder Press (Machine)

Overhead Tricep Extension (Cable)

Chin-Up (Weighted)

Hammer Curl (Dumbbell)

Upper accessories 

Incline BB high rep and upper

Low rep low bar and legs

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