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Road to 600 Deadlift
by Byron Q
386 athletes joined
3.7
(3 ratings)
Program Description
You put a bar in front of a gorilla, is he going to squat it? Is he going to bench it? Or is just gonna pick it up and put in down. Boom deadlift. This is a program made for me by a powerlifting coach to get my deadlift up to 600#. It’s intense, it’s sweaty, but it’ll get the job done.
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Sep 06, 2023 04:29
Last Edited
Jun 21, 2024 04:19
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Week 1
1 / 4 Weeks
Day 1
1
Safety Bar Squat
3 Sets
9 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
GHR Hyperextension
3 Sets
9 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Skull Crusher
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Cable Crunch
3 Sets
12 Reps
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Deadlift With Chains
1 Set
4 Sets
1 Set
7 Reps
3 Reps
1 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Pullover
3 Sets
12-15 Reps
4
Plank
1 Set
1 secs
Day 5
1
Front Squat (Barbell)
4 Sets
4 Reps
2
Bench Press (Paused)
1 Set
4 Sets
1 Reps
8 Reps
3
Leg Curl
3 Sets
10-12 Reps
4
JPG Row (cable)
3 Sets
10-12 Reps
Day 1
1
Safety Bar Squat
3 Sets
9 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
GHR Hyperextension
3 Sets
9 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Skull Crusher
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Cable Crunch
3 Sets
12 Reps
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Deadlift With Chains
1 Set
4 Sets
1 Set
7 Reps
3 Reps
1 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Pullover
3 Sets
12-15 Reps
4
Plank
1 Set
1 secs
Day 5
1
Front Squat (Barbell)
4 Sets
4 Reps
2
Bench Press (Paused)
1 Set
4 Sets
1 Reps
8 Reps
3
Leg Curl
3 Sets
10-12 Reps
4
JPG Row (cable)
3 Sets
10-12 Reps
Day 1
1
Safety Bar Squat
3 Sets
9 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
GHR Hyperextension
3 Sets
9 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Skull Crusher
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Cable Crunch
3 Sets
12 Reps
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Deadlift With Chains
1 Set
4 Sets
1 Set
7 Reps
3 Reps
1 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Pullover
3 Sets
12-15 Reps
4
Plank
1 Set
1 secs
Day 5
1
Front Squat (Barbell)
4 Sets
4 Reps
2
Bench Press (Paused)
1 Set
4 Sets
1 Reps
8 Reps
3
Leg Curl
3 Sets
10-12 Reps
4
JPG Row (cable)
3 Sets
10-12 Reps
Day 1
1
Safety Bar Squat
3 Sets
9 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
GHR Hyperextension
3 Sets
9 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Skull Crusher
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Cable Crunch
3 Sets
12 Reps
Day 3
1
Bench Press (Paused)
3 Sets
5 Reps
2
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Deadlift With Chains
1 Set
4 Sets
1 Set
7 Reps
3 Reps
1 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Pullover
3 Sets
12-15 Reps
4
Plank
1 Set
1 secs
Day 5
1
Front Squat (Barbell)
4 Sets
4 Reps
2
Bench Press (Paused)
1 Set
4 Sets
1 Reps
8 Reps
3
Leg Curl
3 Sets
10-12 Reps
4
JPG Row (cable)
3 Sets
10-12 Reps
What People Are Saying(3 ratings)
Only ratings with written feedback are displayed here.
3.67/ 5
Taylor PAge 33, Man
6 months ago
0 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Spectacular 💯💯💯💯