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Don blue
by A A.
1 athletes joined
Program Description
This program is based on don blue’s way of increasing his deadlift and the rest is mostly based on mike mentzer’s ideology of building muscle. Deadlifting should always be done on Monday and Saturday. Phase 1 deficit deadlifts Phase 2 normal deadlifts Phase 3 adds Wednesday as technique day and Saturday is used to test your strength If you want to learn more about don blue or understand this workout plan then go to: http://ditillo2.blogspot.com/2015/03/how-i-train-deadlift-don-blue-1978.html?m=1
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 24, 2024 10:45
Last Edited
Jun 09, 2024 09:36
down_app
Week 1
1 / 12 Weeks
Day 4
1
Deadlift (Deficit)
5 Sets
15 Reps
@9.5
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deficit Deadlift (Barbell)
5 Sets
15 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 1
1
Deficit Deadlift (Barbell)
5 Sets
15 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 4
1
Deadlift (Deficit)
5 Sets
15 Reps
@9.5
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deficit Deadlift (Barbell)
5 Sets
15 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 4
1
Deadlift (Deficit)
5 Sets
15 Reps
@9.5
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deficit Deadlift (Barbell)
5 Sets
15 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 4
1
Deadlift (Deficit)
5 Sets
15 Reps
@9.5
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 1
1
Deadlift (Barbell)
5 Sets
10 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deadlift (Barbell)
5 Sets
10 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deadlift (Barbell)
5 Sets
10 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deadlift (Barbell)
5 Sets
10 Reps
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
@8.5
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 5
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
@8.5
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 5
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
@8.5
2A
Wide Grip Lat Pulldown
2 Sets
8 Reps
2B
Underhand Lat Pulldown
2 Sets
8 Reps
3A
Pullover (Machine)
1 Set
8 Reps
3B
Face Pull
1 Set
8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
3A
Bench Press (Close Grip)
2 Sets
8 Reps
3B
Skull Crusher
2 Sets
8 Reps
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1-2 Reps
6-8 Reps
@9.5
@9
3
Leg Extension
2 Sets
6-8 Reps
@9.5
4
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 5
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
2
Lying Leg Raise
1 Set
AMRAP
3
Suitcase Carry
1 Set
AMRAP
@9.5
4
Russian With A Twist
1 Set
1 mins
5
Plank Slide
1 Set
1 mins
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Wrist Curls
2 Sets
6-8 Reps
@8.5
Day 1
1
Walk
1 Set