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Deadlift Focus

by Dominic B.
2 athletes joined

Program Description

Unlock your strength potential with the 12-week Deadlift Focus program, designed for lifters ready to elevate their performance. This structured plan emphasizes the deadlift, incorporating disadvantaged positions and targeted accessories to increase your strength and size.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 29, 2026 09:56
  • Last Edited
    Feb 14, 2026 08:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Abs
11.9%
Lats
11.5%
Upper Back
11.5%
Hamstrings
9.3%
Front Delts
9.1%
Biceps
8.2%
Quadriceps
8.1%
Middle Delts
4.5%
Glutes
4.4%
Chest
3.3%
Adductors
2.5%
Forearms
1.2%
Rear Delts
1.2%
Lower Back
0.3%
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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
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
3
15 reps
-
4
Walking Lunge
3
10-15 reps
-
5
Pull-Up (Bodyweight)
4
8-12 reps
-
6
Overhead Press (Barbell)
4
6-8 reps
-
7
Tricep Pushdown (Cable)
3
AMRAP
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Bench Press (Barbell)
1
1 reps
95%
5
Bench Press (Close Grip)
3
6 reps
65%
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Bench Press (Barbell)
1
1 reps
95%
5
Bench Press (Close Grip)
3
6 reps
70%
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Ab Wheel
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8-12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lying Leg Curl
3
12-15 reps
-
4
Bench Press (Barbell)
1
1 reps
95%
5
Bench Press (Close Grip)
3
6 reps
75%
6
Hammer Curl (Dumbbell)
3
AMRAP
-
7
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Snatch Grip)
6
6 reps
45%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Snatch Grip)
6
6 reps
50%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Snatch Grip)
6
6 reps
55%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Snatch Grip)
6
6 reps
60%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Paused)
3
6 reps
65%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Paused)
3
5 reps
70%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Paused)
3
4 reps
75%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Paused)
3
3 reps
80%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
3
Behind-the-Neck Press (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Squat (Barbell)
3 Sets
15 Reps
-
4
Walking Lunge
3 Sets
10-15 Reps
-
5
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
-
6
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
8
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
Day 2
1
Seal Row
4 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Lying Leg Curl
3 Sets
12-15 Reps
-
4
Dip (Weighted)
4 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
AMRAP
-
6
Ab Wheel
3 Sets
10-15 Reps
-
Day 3
1
Deficit Deadlift (Snatch Grip)
6 Sets
6 Reps
45%
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
-
3
Behind-the-Neck Press (Barbell)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
5
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-