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Deadlift Progression [2 Days]

by Jester

Program Description

This program is a very intense deadlift program. Make sure you have your deadlift form dialed before starting this program! Also, before starting make sure your 1RM is correct. Don't try to (over)estimate it or do an awful 1RM test where you grind out an awful rep with a rounded back and lifting the weight out of your back! Do a proper 1RM test, with a clean rep! Otherwise the calculated % will be off and the load will be too high! This program works with any kind of deadlift (conventional, sumo, hexbar, etc.), just pick the one that feels comfortable for your body composition. If you're taller and pull conventional, consider putting some small 5-10kg plates below your weights to lift up the bar a bit. This ensures a good starting position and lowers the chance of lifting up your butt (->back pain) during the start of the lift.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 12:45
  • Last Edited
    Oct 04, 2025 01:12
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
26.1%
Glutes
19.6%
Hamstrings
13%
Lower Back
13%
Upper Back
9.9%
Lats
7.9%
Abs
6.5%
Biceps
4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
1 reps
1 reps
85% 1RM of Deadlift (Barbell)
87.5% 1RM of Deadlift (Barbell)
85% 1RM of Deadlift (Barbell)
2
Deadlift (Barbell)
2
2
5 reps
5 reps
77.5%
82.5%
3
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
2
1
1 reps
1 reps
85% 1RM of Deadlift (Barbell)
92.5% 1RM of Deadlift (Barbell)
2
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
77.5%
82.5%
72.5%
3
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
1 reps
1 reps
1 reps
85% 1RM of Deadlift (Barbell)
92.5% 1RM of Deadlift (Barbell)
87.5% 1RM of Deadlift (Barbell)
2
Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
77.5%
82.5%
72.5%
70%
3
Bent Over Row (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
2
1
1 reps
1 reps
85% 1RM of Deadlift (Barbell)
82.5% 1RM of Deadlift (Barbell)
2
Deadlift (Barbell)
1
2
5 reps
5 reps
75%
80%
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
2
1
3 reps
3 reps
80% 1RM of Deadlift (Barbell)
85% 1RM of Deadlift (Barbell)
2
Deadlift (Barbell)
3
5 reps
75%
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
82.5%
87.5%
77.5%
2
Deadlift Eccentric 3sec (Barbell)
3
4 reps
70% 1RM of Deadlift (Barbell)
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
3 reps
3 reps
3 reps
3 reps
82.5%
87.5%
77.5%
72.5%
2
Deadlift Eccentric 3sec (Barbell)
3
4 reps
70% 1RM of Deadlift (Barbell)
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
92.5%
75%
2
Deadlift Eccentric 3sec (Barbell)
3
4 reps
70% 1RM of Deadlift (Barbell)
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
87.5%
92.5%
97.5%
2
Deadlift Eccentric 3sec (Barbell)
3
4 reps
70% 1RM of Deadlift (Barbell)
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
82.5%
75%
67.5%
62.5%
2
Seated Row (Machine)
1
1
10 reps
10 reps
RPE 6
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Halting Deadlift
1 Set
1 Set
1 Set
5 Reps
1 Reps
1 Reps
85% 1RM of Deadlift (Barbell)
87.5% 1RM of Deadlift (Barbell)
85% 1RM of Deadlift (Barbell)
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
77.5%
82.5%
82.5%
77.5%
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@9
@9
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
82.5%
87.5%
77.5%
77.5%
2
Deadlift Eccentric 3sec (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
70% 1RM of Deadlift (Barbell)
70% 1RM of Deadlift (Barbell)
70% 1RM of Deadlift (Barbell)