Two Workouts To Help Your Deadlift

I’ve been creating programs for years. When I first started in the industry, I had a tough time learning how to put together workouts for clients to achieve their goals. I quickly realized that there are so many coaches out there that have books and programs put together that was well thought out and I could simply purchase them and use them as templates.

As I began buying more books from fellow coaches, I admired I quickly caught onto writing badass programs. With each example, I took one or two things and now I’m able to put together something extraordinary for any client that needs help.

Not to toot my own horn but I think I’m pretty awesome when it comes to writing programs, so…Let me give you these two workouts to help your deadlift become one of the most badass lifts in your gym!

Before we get started, you need to understand that there are prerequisites for the straight bar deadlift. You should be able to touch your toes with your knees locked out; you should NOT have any disc bulges or herniations, and you should have some experience doing another form of deadlifts such as and not limited to: single leg deadlifts, kettlebell sumo deadlifts, landmine deadlifts, Romanian dumbbell deadlifts, etc. to initiate that hip hinge pattern and hammer it out to perfection before you go grabbing a straight bar trying to pull off the floor.

If you have all the necessary prerequisites, then let’s get into the workouts! If not, feel free to reach out, film your straight bar deadlift and send it to me, and I can critique it for you, give you some pointers and suggestions :)

Workout 1 Upper Body Focus:

Percentage Loads:

Bench Press

Week 1
5 x 8 @ 60%
1 x 3 @ 75%
Week 2
4 x 8 @ 65%
1 x 3 @ 80%
Week 3
3 x 8 @ 70%
1 x 3 @ 85%
Week 4
2 x 8 @ 75%
1 x 3 @ 90%

Deadlift

week 1
3 x 8 @ 65%
week 2
2 x 8 @ 65%
1 x 8 @ 70%
Week 3
1 x 8 @ 65%
1 x 8 @ 75%
Week 4
1 x 8 @ 70%
1 x 8 @ 80%

A1. Barbell Bench Press 3–8 reps
A2. Chin Ups or TRX Rows — AMRAP
3–5 rounds

B1. Barbell Deadlift — 8 reps
B2. Rest!

C1. Barbell Bent Over Row
3x8

D1. Dumbbell Goblet Squats
D2. Three Point Dumbbell Row
D3. Stability Ball Hamstring Curl
3–5 sets eight reps each

Workout 2 Lower Body Focus:

Percentage Loads:

Deadlift

Week 1
5 x 8 @ 60%
1 x 3 @ 75%
Week 2
4 x 8 @ 65%
1 x 3 @ 80%
Week 3
3 x 8 @ 70%
1 x 3 @ 85%
Week 4
2 x 8 @ 75%
1 x 3 @ 90%

Squat

week 1
3 x 8 @ 65%
week 2
2 x 8 @ 65%
1 x 8 @ 70%
Week 3
1 x 8 @ 65%
1 x 8 @ 75%
Week 4
1 x 8 @ 70%
1 x 8 @ 80%

A1. Barbell Deadlift 3–8 reps
3–6 Sets

B1. Barbell Back Squat — 8 Reps
2–3 Sets

C1. Incline Dumbbell Bench Press — 8
C2. Pullups or TRX Rows — AMRAP
C3. Double Dumbbell Front Squat — 8
C4. Single Leg Kettlebell Deadlift — 6ea
3–5 Sets

Another thing to note is the prerequisites for the back squat and chin ups. If you do not have the shoulder mobility to reach your arms overhead without bending your elbows or arching your back to get the range needed you HAVE NO BUSINESS DOING BACK SQUATS OR CHIN UPS!

What you can do instead is grab a dumbbell and perform a heavy goblet squat and use the TRX for rows instead of pull ups/chin ups. Sound good?

Perfect!

Now, these two workouts can be done in a four-week cycle either 3x or 4x a week depending how much time you have. If you were to do 3x a week you’d merely alternate days like so:

Week One:
Monday Workout A
Wednesday Workout B
Friday Workout A

Week Two:
Monday Workout B
Wednesday Workout A
Friday Workout B

And so forth.

For 4x a week you just alternate between workout A and B every second day preferably.

Pay attention to the percentage loads. If you don’t understand what those are, you’d need to try a maximal lift for the prescribed exercise, and those percentages would be your load. Listen to your body each week, if the percentages feel too high, back off, don’t muscle it through. Remember you’re the CEO of your own body, if something doesn’t feel right, don’t listen to your ego and get through it.

Sound good? Perfect! Let me know if you have any questions!