This 10-week deadlift cycle is designed for intermediate lifters who struggle with the below-knee level of the lift.
This is probably the most common sticking point in the deadlift.
The percentages are also roughly calculated for an intermediate level. If a beginner tries them, it’s okay. However, for advanced lifters, it might be too much.
When we mention the main deadlift, we mean your deadlift, which you can perform either in a conventional or sumo style.
Exercises to target weak points could include GHR (glute-ham raise) or good mornings with a barbell on your shoulders.
The Program Itself
WEEK 1
Main Deadlift: Warm-up, then 80% 3x3
Deadlift from 6-inch blocks: 85% 3x3
3-4 accessory exercises for weak points
WEEK 2
Main Deadlift: Warm-up, then 85% 3x3
Deadlift from 4-inch blocks: 90% 2x2
3-4 accessory exercises for weak points
WEEK 3
(Deload)
Main Deadlift: Warm-up to 60%, 6 singles focusing on speed and technique
3-4 accessory exercises for weak points
WEEK 4
Main Deadlift: Warm-up, then work up to doubles at your last planned warm-up weight (85-87%)
Deadlift from 6-inch blocks: Work up to a 3RM
3-4 accessory exercises for weak points
WEEK 5
Main Deadlift: Warm-up, then work up to doubles at your planned opener (90-92%)
Deadlift from 4-inch blocks: Work up to a 3RM
3-4 accessory exercises for weak points
WEEK 6
(Deload)
Main Deadlift: Warm-up to 60%, 6 singles focusing on speed and technique
3 light accessory exercises for weak points
WEEK 7
Main Deadlift: Warm-up, then work up to singles at your planned opener and second attempt
Deadlift from 6-inch blocks: 3rd attempt, 1-2 reps
2 light accessory exercises for weak points
WEEK 8
(You should be about a week and a half out from your max lift)
Main Deadlift: Work up to singles at your planned first attempt. Focus on speed and technique
3 light accessory exercises for weak points
WEEK 9
(Deload)
Do a few light accessory exercises for weak points to get the blood flowing for recovery
WEEK 10
Max Out and Beyond or Competition
That’s the training program. Give it a try—maybe it’s exactly what you need.
