logo
BoostcampPNG

Block Periodization - AR: Deadlift Phase 3

by Ryan deBrigard
4 athletes joined

Program Description

Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 10:10
  • Last Edited
    Jun 18, 2025 12:27

Summary

Unlock your deadlifting potential with this 12-week Block Periodization program, specifically designed for advanced lifters. Focused on enhancing your strength and technique, you'll tackle heavy barbell deadlifts and deficit variations, complemented by targeted accessory work like chest-supported rows and core exercises. With just one dedicated training day per week, you’ll maximize your gains while allowing ample recovery. Get ready to elevate your lifts and redefine your limits in the garage gym!
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
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
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Deficit Deadlift (Barbell)
5
3-5 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 7-9
4
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
2-4 Reps
@6-8
2
Deficit Deadlift (Barbell)
5 Sets
3-5 Reps
@6-8
3
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@7-9
4
Reverse Abs Crunch (Bodyweight)
3 Sets
10-12 Reps
@7-9