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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
    Nov 15, 2024 06:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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