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Extra deadlift day

by Eli Turner
12 athletes joined

Program Description

Building back strength throughout deadlifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2024 03:37
  • Last Edited
    Jun 18, 2025 08:21

Summary

Unlock your deadlift potential with this focused 12-week program, designed for lifters looking to enhance their strength and technique. Committing just one day a week, you'll dive into specialized exercises like the deficit deadlift, barbell shrugs, and cable rows, targeting key muscle groups including your back, legs, and core. Each session is structured to progressively challenge you, ensuring consistent gains while honing your lifting form. Elevate your training and watch your numbers soar!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
2
8 reps
5 reps
RPE 7
RPE 8
2
Shrug (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
2
2
6 reps
4 reps
RPE 10
RPE 10
4
Lat Pulldown
3
6 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Deficit)
2 Sets
2 Sets
8 Reps
5 Reps
@7
@8
2
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@9
3
Seated Row (Cable)
2 Sets
2 Sets
6 Reps
4 Reps
@10
@10
4
Lat Pulldown
3 Sets
6 Reps
@8