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Konstantinovs Deadlift Program

by Oneil G.
17 athletes joined

Program Description

Konstantin Konstantinovs aka KK is famous for his beltless deadlifts. He currently holds the all time world record for deadlift without a belt – 426 kg (939 lbs), done in 2009. His training program is mainly focusing on the basic lifts. His training program is constantly changing depending on his work schedule and goals but here is a microcycle that he used:

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2024 03:14
  • Last Edited
    Jun 18, 2025 12:35

Summary

Unlock your strength potential with the Konstantinovs Deadlift Program, a focused 6-week journey designed for serious lifters. Committing to four days a week, you'll engage in a mix of heavy barbell squats, bench presses, and specialized deadlift variations, including deficit pulls and rack pulls, to enhance your overall power and technique. This program is tailored to build muscle and improve your lifting efficiency, ensuring you crush your personal bests. Get ready to elevate your training and redefine your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
45%
2
Rack Pull (Barbell)
3
8 reps
55%
3
Bench Press (Barbell)
1
10 reps
45%
4
Deadlift (Deficit)
2
8 reps
45%
5
Box Squat (Barbell)
3
6 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
45%
2
Rack Pull (Barbell)
4
8 reps
55%
3
Bench Press (Barbell)
2
10 reps
45%
4
Deadlift (Deficit)
3
8 reps
45%
5
Box Squat (Barbell)
4
6 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
47%
2
Rack Pull (Barbell)
3
8 reps
57%
3
Bench Press (Barbell)
1
10 reps
47%
4
Deadlift (Deficit)
2
8 reps
47%
5
Box Squat (Barbell)
3
6 reps
52%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
47%
2
Rack Pull (Barbell)
4
8 reps
57%
3
Bench Press (Barbell)
2
10 reps
47%
4
Deadlift (Deficit)
3
8 reps
47%
5
Box Squat (Barbell)
4
6 reps
52%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Rack Pull (Barbell)
3
8 reps
60%
3
Bench Press (Barbell)
1
10 reps
50%
4
Deadlift (Deficit)
2
8 reps
50%
5
Box Squat (Barbell)
3
6 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
50%
2
Rack Pull (Barbell)
4
8 reps
60%
3
Bench Press (Barbell)
2
10 reps
50%
4
Deadlift (Deficit)
3
8 reps
50%
5
Box Squat (Barbell)
4
6 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Bench Press (Barbell)
2
3 reps
75%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
3 reps
75%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
62%
2
Bench Press (Barbell)
2
3 reps
77%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
62%
2
Bench Press (Barbell)
3
3 reps
77%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
2
3 reps
80%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Bench Press (Barbell)
3
3 reps
80%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
45%
2
Bench Press (Barbell)
2
6 reps
60%
3
Speed Deadlift
7
1 reps
75%
4
Hyperextension
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
6
Hamstring Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
45%
2
Bench Press (Barbell)
3
6 reps
60%
3
Speed Deadlift
8
1 reps
75%
4
Hyperextension
4
8 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Hamstring Curl
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
47%
2
Bench Press (Barbell)
2
6 reps
62%
3
Speed Deadlift
7
1 reps
77%
4
Hyperextension
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
6
Hamstring Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
47%
2
Bench Press (Barbell)
3
6 reps
62%
3
Speed Deadlift
8
1 reps
77%
4
Hyperextension
4
8 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Hamstring Curl
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
50%
2
Bench Press (Barbell)
2
6 reps
65%
3
Speed Deadlift
7
1 reps
80%
4
Hyperextension
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
6
Hamstring Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
50%
2
Bench Press (Barbell)
3
6 reps
65%
3
Speed Deadlift
8
1 reps
80%
4
Hyperextension
4
8 reps
RPE 7
5
Lat Pulldown
4
8 reps
RPE 7
6
Hamstring Curl
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
60%
2
Bench Press (Barbell)
2
3 reps
75%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Bench Press (Barbell)
3
3 reps
75%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
62%
2
Bench Press (Barbell)
2
3 reps
77%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
62%
2
Bench Press (Barbell)
3
3 reps
77%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
65%
2
Bench Press (Barbell)
2
3 reps
80%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
3 reps
80%
3
Cardio
1
20 mins
RPE 6
4
Standing Rope Crunch
4
8 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
8 Reps
45%
2
Rack Pull (Barbell)
3 Sets
8 Reps
55%
3
Bench Press (Barbell)
1 Set
10 Reps
45%
4
Deadlift (Deficit)
2 Sets
8 Reps
45%
5
Box Squat (Barbell)
3 Sets
6 Reps
50%
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
60%
2
Bench Press (Barbell)
2 Sets
3 Reps
75%
3
Cardio
1 Set
20 mins
@6
4
Standing Rope Crunch
3 Sets
8 Reps
@7
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
45%
2
Bench Press (Barbell)
2 Sets
6 Reps
60%
3
Speed Deadlift
7 Sets
1 Reps
75%
4
Hyperextension
3 Sets
8 Reps
@7
5
Lat Pulldown
3 Sets
8 Reps
@7
6
Hamstring Curl
3 Sets
8 Reps
@7
Day 4
1
Squat (Barbell)
2 Sets
6 Reps
60%
2
Bench Press (Barbell)
2 Sets
3 Reps
75%
3
Cardio
1 Set
20 mins
@6
4
Standing Rope Crunch
3 Sets
8 Reps
@7