Deadlift and Leg Strength

This 2x-per-week deadlift program is designed for beginner to intermediate lifters who want to build strength, improve technique, and increase confidence with the barbell without overtraining. By focusing on quality pulls twice a week, you’ll reinforce proper form, strengthen key muscle groups, and steadily increase your lifting numbers. The program balances main lifts, accessory work, and recovery so you can make consistent progress while minimizing injury risk. Whether your goal is to lift heavier, move better, or simply feel stronger, this routine provides a sustainable path to long-term results.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Deadlift (Paused)

Single Leg Romanian Deadlift

Glute Bridge (Band)

Zercher Squat (Barbell)

Deadlift (Deficit)

Single Leg Bridge

Leg Press

Kettlebell Swing

Leg Extension

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