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Deadlift camp

by Mark Adamson
2 athletes joined

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 25, 2025 01:05

Summary

Welcome to the Deadlift Camp, a focused 6-week program designed to elevate your lifting game. Committing just three days a week, you'll master the deadlift along with essential accessory lifts like the Romanian deadlift and overhead press, ensuring balanced strength development. Each session is structured to challenge your back, legs, and core, pushing your limits while enhancing your technique. Get ready to build power and confidence as you transform your deadlift performance!
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
Star
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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%