DAY 1
SECONDARY DEADLIFT DAY
FILL IN YOUR WEIGHTS AS YOU PROGRESS
Week 1
Progression
Per Week
Exercise
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Max Out
Week
Sets
Reps
Load
A:
Competition
Back Squat
Daily Max
1
1
RPE 6
Add 5 - 10 lbs
RPE 9
RPE 5
Competition
Back Squat
Back Off
1
5
90% of
the Daily
Max
90% of the
Daily Max
RPE 6
RPE 5
Competition
Back Squat
Back Off
1
5
90% of
the 1x5
90% of the 1x5
RPE 6
None
B:
Romanian
Deadlift
3
10
RPE 6
Add 5 - 10 lbs
RPE 6
1x5 @RPE 5
C:
Single Leg
Hamstring
Curls
3
15
RPE 6
Add 0.5 RPE
RPE 6
None
20-30
min
Maintain
Maintain
None
D:
Run
8 WEEK DEADLIFT PROGRAM
1
DAY 1
SECONDARY DEADLIFT DAY
FILL IN YOUR WEIGHTS AS YOU PROGRESS
Week 1
Progression
Per Week
Exercise
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Max Out
Week
Sets
Reps
Load
A:
Competition
Back Squat
Daily Max
1
1
RPE 6
Add 5 - 10 lbs
RPE 9
RPE 5
Competition
Back Squat
Back Off
1
5
90% of
the Daily
Max
90% of the
Daily Max
RPE 6
RPE 5
Competition
Back Squat
Back Off
2
5
90% of
the 1x5
90% of the 1x5
RPE 6
None
B:
Romanian
Deadlift
3
10
RPE 6
Add 5 - 10 lbs
RPE 6
1x5 @RPE 5
C:
Single Leg
Hamstring
Curls
3
15
RPE 6
Add 0.5 RPE
RPE 6
None
20-30
min
Maintain
Maintain
None
D:
Run
8 WEEK DEADLIFT PROGRAM
1
DAY 2
PRIMARY BENCH DAY
FILL IN YOUR WEIGHTS AS YOU PROGRESS
Week 1
Progression
Per Week
Exercise
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Max Out
Week
Sets
Reps
Load
A:
Competition
Bench Press
3
5
RPE 7
Add 2.5 - 5 lbs
RPE 8
Max Out
B:
Feet Up
Close Grip
Bench Press
3
10
RPE 7
Add 2.5 - 5 lbs
RPE 6
None
C:
Weighted
Pull Ups
3
5
RPE 6
Add 2.5 - 5 lbs
RPE 7
Max Out
D:
Single Arm
Lat Pull Down
3
10
RPE 8 - 9
Maintain
RPE 6
None
E:
Sit Ups
3
15
Bodyweight
Maintain
Maintain
None
20-30
min
Maintain
Maintain
None
F:
Run
8 WEEK DEADLIFT PROGRAM
2
DAY 3
SHOULDER & ARMS DAY
FILL IN YOUR WEIGHTS AS YOU PROGRESS
Week 1
Progression
Per Week
Exercise
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Max Out
Week
Sets
Reps
Load
A:
Overhead
Press
3
5
RPE 6
Add 2.5 - 5 lbs
RPE 7
Max Out
B:
Seated Side
Raises
3
10
RPE 8 - 9
Maintain
RPE 6
None
C:
Barbell Curls
3
5
RPE 6
Add 2.5 - 5 lbs
RPE 7
Max Out
D:
Cross Body
Tricep
Extensions
3
10 - 15
RPE 8 - 9
Maintain
RPE 6
None
E:
Concentration
Curls
3
10 - 15
RPE 8 - 9
Maintain
RPE 6
None
8 WEEK DEADLIFT PROGRAM
3
DAY 4
PRIMARY DEADLIFT DAY
FILL IN YOUR WEIGHTS AS YOU PROGRESS
Week 1
Progression
Per Week
Exercise
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Max Out
Week
Sets
Reps
Load
A:
Competition
Deadlift
1
5
RPE 6
Add 5 - 10 lbs
RPE 7
Max Out
Competition
Deadlift
Back Off
3
5
85%
of the
above
85% of the above
None
None
B:
Front Squats
3
8
RPE 6
Add 2.5 - 5 lbs
1x10 RPE 5
None
C:
Good
Mornings
3
10
RPE 5
Add 5 - 10 lbs
1X10 RPE 5
None
20 - 30
min
Maintain
Maintain
None
D:
Run
8 WEEK DEADLIFT PROGRAM
4
DAY 5
SECONDARY BENCH DAY
FILL IN YOUR WEIGHTS AS YOU PROGRESS
Week 1
Progression
Per Week
Exercise
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Max Out
Week
Sets
Reps
Load
A:
Competition
Bench Press
3
10
RPE 6
Add 2.5 - 5 lbs
RPE 7
RPE 5
B:
Incline DB
Bench
3
10
RPE 7
Add 2.5 - 5 lbs
RPE 6
RPE 5
C:
Bent Over
Rows
3
5
RPE 7
Add 5 - 10 lbs
RPE 6
RPE 5
D:
Single DB
Rows
3
10
RPE 7
Add 2.5 - 5 lbs
RPE 6
RPE 5
E:
Knees To
Chest
3
15
Bodyweight
Maintain
Maintain
Maintain
20-30
min
Maintain
Maintain
Maintain
F:
Run
8 WEEK DEADLIFT PROGRAM
5