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Dead Lift Trap Bar Maxing and Explosive Power.

by Dude Man
4 athletes joined

Program Description

**Max Out Your Trap Bar Dead Lift** is a comprehensive 7-week program designed to elevate your strength and performance in the trap bar deadlift. This program is designed to increase your 1 rep max on the Trap Bar Dead Lift. With 49 training sessions, you'll engage in a blend of kettlebell exercises, barbell lifts, and accessory movements to build explosive power and muscle endurance.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2026 09:56
  • Last Edited
    Jan 13, 2026 12:16
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.7%
Upper Back
15.3%
Hamstrings
12.5%
Glutes
12.1%
Front Delts
9.9%
Triceps
7.1%
Biceps
5.2%
Chest
4.5%
Lats
3%
Middle Delts
3%
Lower Back
2.2%
Abs
2.2%
Calves
1.5%
Forearms
1.1%
Adductors
0.7%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
3-5 reps
5-10 reps
5-10 reps
90%
80%
70%
2
Meadow Row
4
10-12 reps
-
3
Landmine row
4
10-12 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
3-5 reps
5-10 reps
5-10 reps
90%
80%
70%
2
Meadow Row
4
10-12 reps
-
3
Landmine row
4
10-12 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
3-5 reps
5-10 reps
5-10 reps
90%
80%
70%
2
Meadow Row
4
10-12 reps
-
3
Landmine row
4
10-12 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
3-5 reps
5-10 reps
5-10 reps
90%
80%
70%
2
Meadow Row
4
10-12 reps
-
3
Landmine row
4
10-12 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
3-5 reps
5-10 reps
5-10 reps
90%
80%
70%
2
Meadow Row
4
10-12 reps
-
3
Landmine row
4
10-12 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
3-5 reps
5-10 reps
5-10 reps
90%
80%
70%
2
Meadow Row
4
10-12 reps
-
3
Landmine row
4
10-12 reps
-
4
Preacher Curl (EZ Bar)
3
10-12 reps
-
5
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
AMRAP
AMRAP
80%
70%
2
Chest Press (Machine)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
4
10-12 reps
-
4
Pec Deck (Machine)
4
10-12 reps
-
5
Tricep Extension (Machine)
3
10-12 reps
-
6
Kettle Bell Dead Clean
5
5-8 reps
-
7
Kettlebell Swing
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
AMRAP
AMRAP
80%
70%
2
Chest Press (Machine)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
4
10-12 reps
-
4
Pec Deck (Machine)
4
10-12 reps
-
5
Tricep Extension (Machine)
3
10-12 reps
-
6
Kettle Bell Dead Clean
5
5-8 reps
-
7
Kettlebell Swing
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
AMRAP
AMRAP
80%
70%
2
Chest Press (Machine)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
4
10-12 reps
-
4
Pec Deck (Machine)
4
10-12 reps
-
5
Tricep Extension (Machine)
3
10-12 reps
-
6
Kettle Bell Dead Clean
5
5-8 reps
-
7
Kettlebell Swing
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
AMRAP
AMRAP
80%
70%
2
Chest Press (Machine)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
4
10-12 reps
-
4
Pec Deck (Machine)
4
10-12 reps
-
5
Tricep Extension (Machine)
3
10-12 reps
-
6
Kettle Bell Dead Clean
5
5-8 reps
-
7
Kettlebell Swing
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
AMRAP
AMRAP
80%
70%
2
Chest Press (Machine)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
4
10-12 reps
-
4
Pec Deck (Machine)
4
10-12 reps
-
5
Tricep Extension (Machine)
3
10-12 reps
-
6
Kettle Bell Dead Clean
5
5-8 reps
-
7
Kettlebell Swing
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
AMRAP
AMRAP
80%
70%
2
Chest Press (Machine)
4
10-12 reps
-
3
Tricep Pushdown (Cable)
4
10-12 reps
-
4
Pec Deck (Machine)
4
10-12 reps
-
5
Tricep Extension (Machine)
3
10-12 reps
-
6
Kettle Bell Dead Clean
5
5-8 reps
-
7
Kettlebell Swing
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
1
1
1
2-5 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Upright Row (Cable)
4
10-12 reps
-
3
Face Pull
4
15-20 reps
-
4
Kettlebell Deadlift
5
10-12 reps
-
5
Kettlebell Swing
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
1
1
1
2-5 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Upright Row (Cable)
4
10-12 reps
-
3
Face Pull
4
15-20 reps
-
4
Kettlebell Deadlift
5
10-12 reps
-
5
Kettlebell Swing
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
1
1
1
2-5 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Upright Row (Cable)
4
10-12 reps
-
3
Face Pull
4
15-20 reps
-
4
Kettlebell Deadlift
5
10-12 reps
-
5
Kettlebell Swing
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
1
1
1
2-5 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Upright Row (Cable)
4
10-12 reps
-
3
Face Pull
4
15-20 reps
-
4
Kettlebell Deadlift
5
10-12 reps
-
5
Kettlebell Swing
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
1
1
1
2-5 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Upright Row (Cable)
4
10-12 reps
-
3
Face Pull
4
15-20 reps
-
4
Kettlebell Deadlift
5
10-12 reps
-
5
Kettlebell Swing
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
1
1
1
2-5 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
2
Upright Row (Cable)
4
10-12 reps
-
3
Face Pull
4
15-20 reps
-
4
Kettlebell Deadlift
5
10-12 reps
-
5
Kettlebell Swing
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8-10 reps
5-8 reps
70%
80%
2
Sumo Squat
4
10-12 reps
-
3
Smith Machine Hack Squat
4
10-12 reps
-
4
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8-10 reps
5-8 reps
70%
80%
2
Sumo Squat
4
10-12 reps
-
3
Smith Machine Hack Squat
4
10-12 reps
-
4
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8-10 reps
5-8 reps
70%
80%
2
Sumo Squat
4
10-12 reps
-
3
Smith Machine Hack Squat
4
10-12 reps
-
4
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8-10 reps
5-8 reps
70%
80%
2
Sumo Squat
4
10-12 reps
-
3
Smith Machine Hack Squat
4
10-12 reps
-
4
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8-10 reps
5-8 reps
70%
80%
2
Sumo Squat
4
10-12 reps
-
3
Smith Machine Hack Squat
4
10-12 reps
-
4
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8-10 reps
5-8 reps
70%
80%
2
Sumo Squat
4
10-12 reps
-
3
Smith Machine Hack Squat
4
10-12 reps
-
4
Seated Calf Raise
4
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Deadlift
5
10-12 reps
-
2
Kettlebell Swing
5
10-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Kettlebell Deadlift
5 Sets
10-12 Reps
-
2
Kettlebell Swing
5 Sets
10-15 Reps
-
Day 4
1
Kettlebell Deadlift
5 Sets
10-12 Reps
-
2
Kettlebell Swing
5 Sets
10-15 Reps
-
Day 1
1
Trap Bar Deadlift
1 Set
1 Set
2 Sets
3-5 Reps
5-10 Reps
5-10 Reps
90%
80%
70%
2
Meadow Row
4 Sets
10-12 Reps
-
3
Landmine row
4 Sets
10-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
15-25 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
AMRAP
AMRAP
80%
70%
2
Chest Press (Machine)
4 Sets
10-12 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
4
Pec Deck (Machine)
4 Sets
10-12 Reps
-
5
Tricep Extension (Machine)
3 Sets
10-12 Reps
-
6
Kettle Bell Dead Clean
5 Sets
5-8 Reps
-
7
Kettlebell Swing
5 Sets
10-20 Reps
-
Day 6
1
Trap Bar Deadlift
1 Set
3 Sets
8-10 Reps
5-8 Reps
70%
80%
2
Sumo Squat
4 Sets
10-12 Reps
-
3
Smith Machine Hack Squat
4 Sets
10-12 Reps
-
4
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 5
1
Kettlebell Clean and Press
1 Set
1 Set
1 Set
1 Set
2-5 Reps
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
-
2
Upright Row (Cable)
4 Sets
10-12 Reps
-
3
Face Pull
4 Sets
15-20 Reps
-
4
Kettlebell Deadlift
5 Sets
10-12 Reps
-
5
Kettlebell Swing
5 Sets
15-20 Reps
-
Day 7
1
Kettlebell Deadlift
5 Sets
10-12 Reps
-
2
Kettlebell Swing
5 Sets
10-15 Reps
-