Deadlift Workout Plan

7 Weeks / 1 Day per Week / Expert

2 ratings
Deadlift Workout Plan

Deadlift Workout Plan

7 Weeks / 1 Day per Week / Expert

2 ratings

Deadlift Workout Plan

7 Weeks / 1 Day per Week / Expert

2 ratings
  • Day 1

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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
15 sets, 1 reps, 01:00 rest
15 1 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

You can take as many warm-up sets as you need before starting the listed number of sets. 2-3 warm-up sets are recommended.

1 Rep Maxmimum percentages:

Week #1 - 70%
Week #2 - 75%
Week #3 - 80%
Week #4 - 85%
Week #5 - 90%
Week #6 - Take the week off from deadlifts.
Week #7 - Judgment Day. This is the pyramid strategy to use:

If we assume your max is 405, you are going to work your way up to your max in this order: 135 (33%), 185 (45%), 225 (55%), 315 (77%), 365 (90%), 405 (100%), and 425 (105%). After that, go up by 5-10 pounds for each set. Make sure that you take the full 3 minutes rest time in between your sets so that your legs can recover.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The deadlift is one of the fundamental weight training exercises for beginners and experienced bodybuilders alike because it targets so many parts of the body, and it's relatively simple. After some amount of training, you're going to hit some kind of plateau, and think that you cannot possibly i... more

The deadlift is one of the fundamental weight training exercises for beginners and experienced bodybuilders alike because it targets so many parts of the body, and it's relatively simple. After some amount of training, you're going to hit some kind of plateau, and think that you cannot possibly increase your maximum weight for the deadlift.

This deadlift workout routine comes from Lee Hayward's research, and is specifically designed to help you raise your deadlift max higher than you ever thought possible!

This deadlift workout should probably be incorporated into another workout plan, since it focuses entirely on deadlifts. When you finish this seven week program, you'll be amazed at your new personal record!

Deadlift Workout Plan Design

There is only one goal with this workout plan: to increase your one-rep-maximum for deadlifts. Since you're improving your deadlifts, you're going to build more muscle and increase your full-body strength.

It is important to determine your exact one-rep-max before you begin this deadlift routine, since each week building up to your breakthrough week will require a specific percentage of your maximum.

In order to get the results you want, you've got to be accurate (Try our One Rep Max Calculator!), and you've got to work! See the workout notes to find out exactly what percentage of your maximum you need for each successive week.

There are 5 weeks for you to make progress, followed by a rest week. Week 7 is judgement week, where you get to destroy your previous record.

Tips for Getting the Most Out of This Workout

As you begin increasing the weight you're lifting, it's important to maintain proper form throughout. You should consider investing in a reliable weightlifting belt to use when you are lifting close to your max. Any injury is a huge setback, and prevention is key!

You may not be used to the format, multiple sets of a single rep, but it is designed this way with the end goal of increasing your one-rep-max. If you're not satisfied with your current deadlift maximum, and you want to take it to the next level, get started on the deadlift workout plan today! It's time to set new records!

21 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell

2 Review

  • mhm
    almost 8 years ago
    #

  • kennyawesome
    over 7 years ago
    #

    There is a lot more to it than 'just add weight'. A proper specific warm up should be included at the very least.

    Singles at an expert level probably should not be done weekly for nearly two months.

Deadlift Workout Plan

21 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell