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10-Week Deadlift Training Program for Intermediate Lifters

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.


Author - Denis Strongshop

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