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Community Programs›Deadlift Progression [2 Days]
Deadlift Progression [2 Days]
IntermediateFree

Deadlift Progression [2 Days]

Deadlift progression in 5 weeks, with 2 sessions a week.

Jester
Jester· Sep 2025
4athletes running this program
iOS & Android

Overview

Length
5 weeks
Days / week
2 days
Level
Intermediate
Goal
Strength
Equipment
Full Gym
Session length
60 min
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.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on maximal strength
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
21%
Glutes
21%
Hamstrings
21%
Lower Back
10.5%
Abs
10.5%
Upper Back
6.4%
Lats
6.4%
Biceps
3.2%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Halting Deadlift15 reps85%*
11 rep87.5%*
11 rep85%*
2Deadlift (Barbell)25 reps77.5%
25 reps82.5%
3Bent Over Row (Barbell)18 reps@5
18 reps@7
38 reps@9
* 1RM of Deadlift (Barbell)
#ExerciseSetsRepsLoad
1Deadlift (Barbell)13 reps82.5%
13 reps87.5%
23 reps77.5%
2Deadlift Eccentric 3sec (Barbell)34 reps70%*
* 1RM of Deadlift (Barbell)

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Deadlift Progression [2 Days] is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full 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 Progression [2 Days] is structured around 2 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Deadlift Progression [2 Days] 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android