Unlock your deadlift potential with this focused 10-week program designed to build strength and technique. Training five days a week, you'll engage in a variety of exercises, including deficit deadlifts and paused squats, targeting your legs, back, and core for comprehensive development. Each session is crafted to push your limits while ensuring proper recovery, setting you up for impressive gains. Get ready to elevate your lifts and transform your performance!

10 week deadlift focus

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Paused)

Deadlift (Deficit)

Decline Crunch (Weighted)

Back Extension (Weighted)

Wall Sit Hold

Barbell Row

Side Plank Hip Drops

Pullover (Machine)

21s (EZ Bar)

Bajan Curl

Reverse Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Deadlift (Barbell)

Back Extension

Plank (Weighted)

Lat Pulldown (Close Grip)

Bicep Curl (Cable)

Wrist Curls

Squat (Barbell)

Side Plank

Plank

Abs Crunch (Weighted)

Face Pull

Pendlay Row

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Seated Dip (Machine)

Overhead Tricep Extension (Cable)

Overhead Press (Machine)

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Bench with father 

Overhead Press (Barbell)

Bench Press (Paused)

Incline Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Dead Hang

Neck Extension

Neck Flexion

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