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Deadlift Only

by jeff M.

Program Description

Unlock your strength potential with the 8-week Deadlift Only program, designed specifically for beginner and novice lifters. This focused training plan emphasizes the deadlift, helping you master form and build power while training just twice a week. With access to a full gym, you'll engage in targeted workouts that enhance your lifting technique and boost your overall performance. Get ready to elevate your strength journey and achieve your lifting goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 12:56
  • Last Edited
    Aug 10, 2025 01:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Zercher Squat (Barbell)
3
6 reps
RPE 6
3A
Leg Extension
2
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
3C
Single Leg Glute Bridge
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Zercher Squat (Barbell)
3
6 reps
RPE 7
3A
Leg Extension
2
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
3C
Single Leg Glute Bridge
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7
2
Zercher Squat (Barbell)
3
6 reps
RPE 8
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
3
12 reps
RPE 9
3C
Single Leg Glute Bridge
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 7
2
Zercher Squat (Barbell)
3
6 reps
RPE 8
3A
Leg Curl
3
12 reps
RPE 8
3B
Leg Extension
2
12 reps
RPE 9
3C
Single Leg Glute Bridge
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
High Bar Squat (Barbell)
3
6 reps
RPE 7
3A
Single Leg Glute Bridge
2
10 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
3C
Leg Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
2
High Bar Squat (Barbell)
3
6 reps
RPE 7
3A
Single Leg Glute Bridge
3
10 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
3C
Leg Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 7
2
High Bar Squat (Barbell)
3
6 reps
RPE 7
3A
Single Leg Glute Bridge
3
10 reps
RPE 9
3B
Leg Curl
3
12 reps
RPE 8
3C
Leg Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
3
6 reps
RPE 7
3A
Single Leg Glute Bridge
3
10 reps
RPE 9
3B
Leg Curl
3
12 reps
RPE 8
3C
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 6
2
Leg Press
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4A
Kettlebell Swing
3
12 reps
RPE 8
4B
Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 7
2
Leg Press
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4A
Kettlebell Swing
3
12 reps
RPE 8
4B
Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 6
2
Leg Press
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4A
Calf Raise (Bodyweight)
3
20 reps
RPE 9
4B
Kettlebell Swing
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 9
RPE 7
2
Leg Press
3
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4A
Calf Raise (Bodyweight)
3
20 reps
RPE 9
4B
Kettlebell Swing
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 6
2
Leg Press
4
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7
4
Calf Raise (Bodyweight)
3
20 reps
RPE 9
5
Kettlebell Swing
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4A
Calf Raise (Bodyweight)
3
20 reps
RPE 9
4B
Kettlebell Swing
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 9
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4A
Calf Raise (Bodyweight)
3
20 reps
RPE 9
4B
Kettlebell Swing
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
8 reps
8 reps
RPE 10
RPE 6
2
Leg Press
3
6 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4A
Kettlebell Swing
3
12 reps
RPE 8
4B
Calf Raise (Bodyweight)
3
20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@6
3A
Leg Extension
2 Sets
12 Reps
@8
3B
Leg Curl
3 Sets
12 Reps
@8
3C
Single Leg Glute Bridge
2 Sets
10 Reps
@8
Day 2
1
Trap Bar Deadlift
3 Sets
8 Reps
@6
2
Leg Press
3 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4A
Kettlebell Swing
3 Sets
12 Reps
@8
4B
Calf Raise (Bodyweight)
3 Sets
20 Reps
@9