Deadlift Development

By Chris Stone

	Intermediate (2-3 years)
	22 minutes/day \| 3 days/week \| 4 weeks
	Powerlifting, Gain Strength, Build Muscle
	Barbell, Squat Rack, Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Bodyweight Show More

Average Exertion

Average Cardio Intensity

This is a program focused on developing your deadlift form, strength and power.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	5 reps	120s
2.Crossed-Arm Barbell Front Squat	3 sets	6 reps	120s
3.One Leg Lying Cable Hamstring Curl	3 sets	10 reps	120s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Sumo Deadlift	4 sets	12 reps	120s
2.Barbell Front Squat	3 sets	6 reps	120s
3.Lat Pulldown	3 sets	10 reps	120s

Day 5

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	5 reps	120s
2.Standing Barbell Military Press (AKA Overhead Press)	3 sets	6 reps	120s
3.Single Leg Hip Bridge	3 sets	10-20 reps	60s

Date Created: 11/21/2018, UTC

Last Updated: 10/29/2021, UTC

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