About this workout
A big deadlift is built, not born. This eight week program is built around one goal: adding weight to your pull. You train the deadlift three ways across the week, heavy for strength, lighter and faster for speed off the floor, and with the supporting lifts that build the back, hips and hamstrings that actually move the bar. If your deadlift has stalled and you want it moving again, this is the block to run.
Who This Program Is For
- You can already deadlift with a flat back and solid technique.
- Your deadlift is a priority for the next two months and you want it stronger.
- You can train three days a week and recover from heavy pulling.
Who this is NOT for: anyone whose deadlift form breaks down under moderate weight. Pulling heavy with a rounding back is how backs get hurt. Fix the pattern with lighter weight first, then specialize.
It is also not for someone with an active lower-back injury. Get cleared before you load heavy pulls.
What You'll Need
- A barbell, plates, and space to pull safely.
- A rack for rack pulls, and a way to elevate for deficit work if you choose to add it.
- Straps for your heaviest back-off and support work so your grip does not cap your training. Train grip separately.
- A notebook or app to log every pull.
The Program
Three days: a heavy pull day, a squat and posterior support day, and a speed and volume pull day. A sample week is Monday, Wednesday, Friday. Every rep starts with the same setup: bar over midfoot, flat back, tension before you pull. Percentages are of your deadlift one-rep max and listed in the Reps column.
| Day 1 | |||
|---|---|---|---|
| Heavy Deadlift | |||
| Exercise | Sets | Reps | Rest |
| Deadlift | 5 | 3 at 82% | 3-4 min |
| Rack Pulls | 3 | 5 | 3 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Bent Over Row | 4 | 8 | 2 min |
| Hyperextension | 3 | 12-15 | 90 sec |
| Day 2 | |||
|---|---|---|---|
| Squat and Posterior Support | |||
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 4 | 5 | 3 min |
| Barbell Good Morning | 3 | 8-10 | 2 min |
| Lying Leg Curl | 4 | 10-12 | 90 sec |
| Lat Pulldown | 3 | 10-12 | 90 sec |
| Barbell Shrugs | 3 | 12-15 | 90 sec |
| Day 3 | |||
|---|---|---|---|
| Speed and Volume Pull | |||
| Exercise | Sets | Reps | Rest |
| Deadlift | 6 | 2 at 65%, fast | 90 sec |
| Stiff Leg Deadlift | 3 | 8-10 | 2 min |
| Bent Over Row | 3 | 10-12 | 90 sec |
| Pull-up | 3 | 8-10 | 2 min |
| Hanging Leg Raise | 3 | 12 | 60 sec |
How to Progress
Two four-week blocks.
Weeks 1-4. Start the heavy pull at 82% for your top triples. Add 10 lbs each week to the top sets. On the speed day, keep the weight at 65% and focus on moving the bar as fast as possible off the floor; speed is the point, not grind.
Weeks 5-7. Work the heavy triples up toward 87-90%. Keep the speed day light and fast, and keep the support lifts progressing by reps then load.
Week 8 (deload). Cut the deadlift to 60% for lighter sets, halve the support volume, and rest. Retest your deadlift after the deload week.
Warm-Up and Recovery Notes
Warm up the whole posterior chain before you pull: a few minutes on a bike or rower, then bodyweight hip hinges and progressively heavier deadlift singles up to your working weight.
The deadlift taxes your lower back and central nervous system harder than almost any lift. Space your heavy pulls out, keep your form crisp, and stop a set the moment your back position changes. One ugly grind is not worth a month off.
Sleep and food drive recovery from heavy pulling. Aim for seven to nine hours a night, and do not run this in a steep calorie deficit.
Nutrition and Supplementation
Getting stronger is easier with enough food. Eat at maintenance or a slight surplus and hit 0.8 to 1 gram of protein per pound of bodyweight.
The useful supplements here are creatine monohydrate at 5 grams a day, protein powder for intake, and a pre-workout for the heavy pull day.
FAQ
Conventional or sumo? Run the program with whichever stance is your competition or primary stance. You can use the other stance on the speed day for variety and to shore up weak points.
My grip fails before my back. Use straps on your heaviest work so your back gets the training stimulus, and train your grip with holds and heavy carries separately.
Should I deadlift heavy more than once a week? No. The heavy day plus a fast, lighter day is plenty of pulling. More heavy deadlifting is usually less progress, not more.
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.