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Strongman Wave(Deadlift Focused)

by Tom W.

Program Description

Build base deadlift

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 04, 2025 01:12
  • Last Edited
    Oct 06, 2025 04:59
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17%
Glutes
11.6%
Middle Delts
11.1%
Front Delts
10.3%
Quadriceps
9.4%
Triceps
8.1%
Full-Body
7.4%
Lower Back
7.4%
Abs
5.2%
Chest
3.7%
Forearms
3.7%
Upper Back
3.7%
Adductors
0.7%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Deficit Deadlift (Barbell)
3
5 reps
65%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
5 reps
70%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
5 reps
75%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3 reps
80%
2
Leg Curl
3
5 reps
RPE 7
3
Back Extension
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Leg Curl
3
5 reps
RPE 7
3
Back Extension
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
5 reps
65%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
5 reps
70%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
5 reps
75%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3 reps
80%
2
Leg Curl
3
8 reps
RPE 7
3
Back Extension
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
65%
3
Bench Press (Barbell)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
70%
3
Bench Press (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
75%
3
Bench Press (Barbell)
3
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
4 reps
80%
3
Bench Press (Barbell)
3
4 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
65%
3
Bench Press (Barbell)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
70%
3
Bench Press (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
75%
3
Bench Press (Barbell)
3
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
3 reps
80%
3
Bench Press (Barbell)
3
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
65%
3
Bench Press (Barbell)
3
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
70%
3
Bench Press (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
8 reps
75%
3
Bench Press (Barbell)
3
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
2
Log Press
3
3 reps
80%
3
Bench Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
65%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
70%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
65%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
4 reps
80%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
65%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
70%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
75%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
65%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
65%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
70%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
8 reps
75%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6 reps
RPE 7
2
Zercher Squat (Barbell)
3
3 reps
80%
3
Leg Press
3
15 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoke
3
2 reps
RPE 7
2
Front Carry(Keg/Plates)
3
2 reps
RPE 7
3
Farmer's Walk (Weighted)
3
2 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6.5
2
Log Press
3 Sets
8 Reps
65%
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
Day 4
1
Yoke
3 Sets
2 Reps
@7
2
Front Carry(Keg/Plates)
3 Sets
2 Reps
@7
3
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@7
Day 3
1
Stiff Leg Deadlift
3 Sets
6 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
8 Reps
65%
3
Leg Press
3 Sets
15 Reps
@7
4
Leg Curl
3 Sets
8 Reps
@7
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
5 Reps
65%
2
Leg Curl
3 Sets
8 Reps
@7
3
Back Extension
3 Sets
8 Reps
@7