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Deadlift to 650

by Alexander D.

Program Description

Unleash your strength with the "Deadlift to 650" program, a 12-week journey designed to elevate your deadlift game. Committing to 24 sessions, you'll engage in targeted exercises like the deficit deadlift and overhead press, focusing on maximizing power and technique. Each week builds progressively, ensuring you develop the muscle and mental resilience needed to reach your 650-pound goal. Get ready to transform your lifts and redefine your limits!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 15, 2025 10:42
  • Last Edited
    Dec 18, 2025 12:05
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.1%
Quadriceps
14.7%
Glutes
13.8%
Triceps
10.2%
Abs
9.8%
Front Delts
8.9%
Middle Delts
5.4%
Chest
4.8%
Lower Back
4.5%
Upper Back
4%
Lats
2.9%
Adductors
2%
Rear Delts
1.1%
Biceps
1.1%
Abductors
0.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Ab Wheel
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Ab Wheel
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Ab Wheel
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Ab Wheel
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
3
15 reps
RPE 8
3
Seated Hamstring Curl
3
15 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
3
12 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
4
10 reps
RPE 8
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Hamstring Curl
3
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8
2
Hamstring Curl
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9
2
Hamstring Curl
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 9
2
Hamstring Curl
3
8 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
6 reps
RPE 7
2
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
6 reps
RPE 7
2
JM Press
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
6 reps
RPE 7
2
JM Press
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
6 reps
RPE 7
2
JM Press
5
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Seated Pin Press (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Seated Pin Press (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
RPE 9
2
Dip (Weighted)
4
8 reps
RPE 8
3
Face Pull
4
10 reps
RPE 8
4
Seated Pin Press (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
RPE 9
2
Dip (Weighted)
3
6 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Seated Pin Press (Barbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
10
6 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
10
6 reps
RPE 7
2
Leg Extension
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
10
6 reps
RPE 7
2
Leg Extension
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
10
6 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Ab Wheel
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Ab Wheel
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Ab Wheel
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Ab Wheel
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Cable Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Cable Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9
2
Leg Press
4
6 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Cable Crunch
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
RPE 9
2
Leg Press
3
6 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7
4
Cable Crunch
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Incline Bench Press (Barbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Incline Bench Press (Barbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
10
6 reps
RPE 7
2
Incline Bench Press (Barbell)
5
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
3
15 reps
RPE 8
3
Seated Hamstring Curl
3
15 reps
RPE 8
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
4 reps
RPE 8
2
Glute-Ham Raise
4
10 reps
RPE 8
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
RPE 8
2
Spoto Press
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Kroc Row
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3 reps
RPE 8
2
Spoto Press
3
6 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Kroc Row
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2 reps
RPE 9
2
Spoto Press
4
6 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
RPE 8
4
Kroc Row
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
1 reps
RPE 9
2
Spoto Press
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Kroc Row
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
2
Ab Wheel
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
2
JM Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 4
1
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
@7
@7
@7
@7
@7
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9