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Deadlift peak

by BRDKILLR
4 athletes joined

Program Description

Solely focused for deadlift, do not do if you want to progress anything else

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 10, 2024 04:21
  • Last Edited
    Jun 18, 2025 09:54

Summary

Unlock your deadlift potential with this focused 4-week program designed to enhance strength and technique. Training five days a week, you'll engage in a variety of deadlift variations, including the classic barbell deadlift and paused deadlifts, complemented by accessory exercises like leg extensions and hamstring curls. Each session is strategically crafted to push your limits while ensuring proper recovery, making it perfect for lifters looking to peak their performance. Get ready to lift heavier and feel stronger!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.8%
Glutes
15.1%
Hamstrings
12.7%
Upper Back
6.7%
Chest
6.4%
Front Delts
6.3%
Triceps
5.3%
Lats
5.3%
Lower Back
5.1%
Abs
4.6%
Middle Delts
4.3%
Biceps
3.6%
Abductors
2.8%
Rear Delts
0.9%
Adductors
0.9%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
84%
2
Deadlift (Paused)
3
4 reps
80%
3
Leg Extension
3
10-12 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
87%
2
Deadlift (Paused)
3
4 reps
80%
3
Leg Extension
3
10-12 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Deadlift (Paused)
3
4 reps
80%
3
Leg Extension
3
10-12 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-2 reps
95%
2
Deadlift (Paused)
3
4 reps
80%
3
Leg Extension
3
10-12 reps
RPE 8
4
Hamstring Curl
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Box Squat (Barbell)
3
5 reps
75%
3
Power Shrug
2
6 reps
60%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Box Squat (Barbell)
3
5 reps
75%
3
Power Shrug
2
6 reps
60%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Box Squat (Barbell)
3
6 reps
75%
3
Power Shrug
2
6 reps
60%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Box Squat (Barbell)
3
6 reps
75%
3
Power Shrug
2
6 reps
60%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3-6 reps
75%
2
Block Pull (Barbell)
2
5 reps
84%
3
Belt Squat
1
2
8 reps
8 reps
RPE 8
RPE 7
4
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 8
5
Pull-Up (Bodyweight)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3-6 reps
76%
2
Block Pull (Barbell)
2
5 reps
84%
3
Belt Squat
1
2
8 reps
8 reps
RPE 8
RPE 7
4
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 8
5
Pull-Up (Bodyweight)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3-6 reps
77%
2
Block Pull (Barbell)
2
5 reps
84%
3
Belt Squat
1
2
8 reps
8 reps
RPE 8
RPE 7
4
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 8
5
Pull-Up (Bodyweight)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
3-6 reps
78%
2
Block Pull (Barbell)
2
5 reps
84%
3
Belt Squat
1
2
8 reps
8 reps
RPE 8
RPE 7
4
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 8
5
Pull-Up (Bodyweight)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
5-8 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Dumbbell Curl
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
5-8 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Dumbbell Curl
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
5-8 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Dumbbell Curl
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
5-8 reps
RPE 8
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Seated Dumbbell Curl
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
5 reps
75%
3
Kettlebell Swing
3
2
15-20 reps
15-20 reps
RPE 9
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
6 reps
10 reps
RPE 5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
5 reps
75%
3
Kettlebell Swing
3
2
15-20 reps
15-20 reps
RPE 9
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
6 reps
10 reps
RPE 5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
5 reps
75%
3
Kettlebell Swing
3
2
15-20 reps
15-20 reps
RPE 9
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
6 reps
10 reps
RPE 5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
5 reps
75%
3
Kettlebell Swing
3
2
15-20 reps
15-20 reps
RPE 9
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
1
1
6 reps
10 reps
RPE 5
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
84%
2
Deadlift (Paused)
3 Sets
4 Reps
80%
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Hamstring Curl
3 Sets
10-12 Reps
@8
5
Hip Abductor (Machine)
2 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Box Squat (Barbell)
3 Sets
5 Reps
75%
3
Power Shrug
2 Sets
6 Reps
60%
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
Day 3
1
Deficit Deadlift (Barbell)
4 Sets
3-6 Reps
75%
2
Block Pull (Barbell)
2 Sets
5 Reps
84%
3
Belt Squat
1 Set
2 Sets
8 Reps
8 Reps
@8
@7
4
Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@9
@8
5
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
Day 4
1
Pendlay Row
4 Sets
5-8 Reps
@8
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8
4
Seated Dumbbell Curl
3 Sets
10 Reps
@8
5
Hip Abductor (Machine)
2 Sets
10 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Kettlebell Swing
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@9
@8
4
Leg Extension
2 Sets
8-10 Reps
@8
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@5
@7