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100 Day Deadlift Modified

by Jonathan A.

Program Description

Matt Vena 100 Day DL Modified - maintain Bench and Squat during DL-focused program

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 09, 2026 02:15
  • Last Edited
    Mar 09, 2026 03:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.9%
Glutes
20.9%
Hamstrings
20.9%
Abs
11.5%
Lower Back
9%
Triceps
5.1%
Front Delts
5.1%
Chest
3.1%
Middle Delts
2%
Adductors
1.5%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
80%
3
Bench Press (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
81%
3
Squat (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
82%
3
Bench Press (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
83%
3
Squat (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
84%
3
Bench Press (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
85%
3
Squat (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
86%
3
Bench Press (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
87%
3
Squat (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
88%
3
Bench Press (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
89%
3
Squat (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
90%
3
Bench Press (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
91%
3
Squat (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
92%
3
Bench Press (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
93%
3
Squat (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
94%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
80%
3
Squat (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
81%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
82%
3
Squat (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
83%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
84%
3
Squat (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
85%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
86%
3
Squat (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
87%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
88%
3
Squat (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
89%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
90%
3
Squat (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
91%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
92%
3
Squat (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
93%
3
Bench Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
94%
3
Squat (Barbell)
3
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
80%
3
Bench Press (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
80%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
82%
3
Bench Press (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
83%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
84%
3
Bench Press (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
85%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
86%
3
Bench Press (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
87%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
86%
3
Bench Press (Barbell)
3
3 reps
88%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
89%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
90%
3
Bench Press (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
91%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
92%
3
Bench Press (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
8
2 reps
93%
3
Squat (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
8
2 reps
94%
3
Bench Press (Barbell)
3
3 reps
80%
4
Overhead Press (Barbell)
3
8 reps
65%
Week 1
1 / 15 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
80%
80%
80%
80%
80%
80%
80%
80%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
Day 2
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
80%
80%
80%
80%
80%
80%
80%
80%
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
75%
75%
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
90%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
80%
80%
80%
80%
80%
80%
80%
80%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
80%
80%
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
65%
65%
65%