deadlift program + bodybuilding
Deadlift program combined with bodybuilding for the upper body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | 90% |
| 2 | Deadlift (Barbell) | 8 | 2 reps | 80% |
| 3 | T-Bar Row | 2 | 8–12 reps | @10 |
| 4 | Pull-Up (Weighted) | 1 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 2 | 8–12 reps | @10 |
| 2 | Incline Bench Press (Smith Machine) | 2 | 6–8 reps | @10 |
| 3 | Chest Fly (Cable) | 2 | 10–15 reps | @10 |
| 4 | Hammer Curl (Dumbbell) | 2 | 6–10 reps | @10 |
| 5 | Overhead Press (Barbell) | 2 | 6–10 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @10 |
| 7 | French Press | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | 90% |
| 2 | Deadlift (Barbell) | 8 | 2 reps | 80% |
| 3 | Pull-Up (Weighted) | 2 | 6–10 reps | @10 |
| 4 | Barbell Row | 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 6–10 reps | @10 |
| 2 | Overhead Press (Barbell) | 2 | 6–10 reps | @10 |
| 3 | Chest Fly (Cable) | 2 | 10–15 reps | @10 |
| 4 | Preacher Curl (EZ Bar) | 2 | 8–12 reps | @10 |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 8–12 reps | @10 |
| 6 | French Press | 2 | 10–15 reps | @10 |
| 7 | Hammer Curl (Dumbbell) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 2 reps | 90% |
| 2 | Deadlift (Barbell) | 8 | 2 reps | 80% |
| 3 | Barbell Row | 1 | 8–12 reps | @10 |
| 4 | T-Bar Row | 2 | 6–10 reps | @10 |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, deadlift program + bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
deadlift program + bodybuilding is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
deadlift program + bodybuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
