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Deadlift peak
by BRDKILLR
2 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
Jul 18, 2024 02:42
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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