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Deadlift camp

by Mark Adamson

Program Description

Bootcamp deadlift for 6 weeks whilst trying to maintain squat and bench. 1rep max attempt after 6 weeks (5th used for deload)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 19, 2025 06:29
  • Last Edited
    Oct 19, 2025 06:31
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.7%
Glutes
14%
Quadriceps
11.9%
Lower Back
11.3%
Abs
10%
Upper Back
7.3%
Lats
6.6%
Triceps
4.4%
Front Delts
4.4%
Middle Delts
3.7%
Chest
3.7%
Forearms
3.7%
Biceps
2.9%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Deadlift (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
50%
3
Overhead Press (Barbell)
3
8 reps
80%
4
Plank (Weighted)
3
0.25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
50%
3
Overhead Press (Barbell)
3
8 reps
80%
4
Plank (Weighted)
3
0.25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
50%
3
Overhead Press (Barbell)
3
8 reps
80%
4
Plank (Weighted)
3
0.25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
50%
3
Overhead Press (Barbell)
3
8 reps
80%
4
Plank (Weighted)
3
0.25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
50%
3
Overhead Press (Barbell)
3
8 reps
80%
4
Plank (Weighted)
3
0.25 mins
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
100%
3
Lat Pulldown (Neutral Grip)
3
10 reps
100%
4
Farmer's Walk (Weighted)
3
0.5 mins
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
100%
3
Lat Pulldown (Neutral Grip)
3
10 reps
100%
4
Farmer's Walk (Weighted)
3
0.5 mins
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
100%
3
Lat Pulldown (Neutral Grip)
3
10 reps
100%
4
Farmer's Walk (Weighted)
3
0.5 mins
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
100%
3
Lat Pulldown (Neutral Grip)
3
10 reps
100%
4
Farmer's Walk (Weighted)
3
0.5 mins
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bent Over Row (Barbell)
3
8 reps
100%
3
Lat Pulldown (Neutral Grip)
3
10 reps
100%
4
Farmer's Walk (Weighted)
3
0.5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Good Morning
3
8 reps
50%
3
Deadlift (Paused)
3
5 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Good Morning
3
8 reps
50%
3
Deadlift (Paused)
3
5 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Good Morning
3
8 reps
50%
3
Deadlift (Paused)
3
5 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Good Morning
3
8 reps
50%
3
Deadlift (Paused)
3
5 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Good Morning
3
8 reps
50%
3
Deadlift (Paused)
3
5 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
50%
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
80%
80%
80%
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
50%
50%
50%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
80%
80%
4
Plank (Weighted)
1 Set
1 Set
1 Set
0.25 mins
0.25 mins
0.25 mins
100%
100%
100%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
80%
80%
80%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
100%
100%
100%
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
100%
100%
100%
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
100%
100%
100%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
80%
80%
80%
2
Good Morning
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
50%
50%
50%
3
Deadlift (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
50%
50%