Dead Lift Trap Bar Maxing and Explosive Power.
Unlock your strength and master the trap bar deadlift in just 7 week. Build explosive power, and Increase your 1 rep max in the Trap Bar Dead Lift!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Deadlift | 5 | 10–12 reps |
| 2 | Kettlebell Swing | 5 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Deadlift | 5 | 10–12 reps |
| 2 | Kettlebell Swing | 5 | 10–15 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 3–5 reps | 90% |
| 1 | 5–10 reps | 80% | ||
| 2 | 5–10 reps | 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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | AMRAP | 80% |
| 3 | AMRAP | 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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 1 | 8–10 reps | 70% |
| 3 | 5–8 reps | 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 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Clean and Press | 1 | 2–5 reps |
| 1 | 6–8 reps | ||
| 1 | 8–10 reps | ||
| 1 | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Deadlift | 5 | 10–12 reps |
| 2 | Kettlebell Swing | 5 | 10–15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dead Lift Trap Bar Maxing and Explosive Power. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dead Lift Trap Bar Maxing and Explosive Power. is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dead Lift Trap Bar Maxing and Explosive Power. is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
