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Deadlift Specialist [2 Days]

by Jester

Program Description

Unlock your deadlifting potential with this focused 5-week program designed for intermediate lifters. Committing just two days a week, you'll engage in targeted powerlifting techniques that enhance your strength and form. This program utilizes a full gym setup, ensuring you have the tools you need to maximize your lifts. Get ready to elevate your performance and achieve new personal bests in the deadlift!

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
    Sep 29, 2025 01:04
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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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
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)