The primary objective of this program is to increase maximal deadlift strength. Even though this is a deadlift program, you will see an increase in your squat as well. The squat is not prioritized in the same way as the deadlift in this program, but it is still an integral component. To neglect the squat or deadlift entirely to prioritize the other is a short-term solution to a long-term problem. To increase your strength over a long period of time, a balanced program is always best.
This program’s duration is fifteen weeks and is based on three-week blocks. In each three-week block, you will perform six total workouts (two per week) that emphasize either the deadlift or squat. Two of these workouts will be High Intensity (HI) Days. On HI Days, you will be training in high-intensity ranges with the least amount of overall volume. Two of these days will be High Volume (HV) Days. On HV Days, you will be training in moderate-intensity ranges with the highest amount of overall volume. Two of these days will be Dynamic Effort (DE) Days. On DE Day, you will be training explosively in low-intensity ranges with moderate amounts of volume. At times, DE Days will serve as an active recovery in this program. Returning to specific workouts only once every three weeks, you will perform each workout five times in the 15-week program.
For three consecutive workouts, the deadlift will be your primary emphasis with the squat being secondary. The next three workouts will then emphasize the squat with the deadlift becoming secondary. It is important to follow the pattern of High Intensity, High Volume, and then Dynamic Effort for the purposes of recovery. The DE Day is last in the rotation because it is the easiest to recover from. This will send you into the following HI workout fresh and ready to perform well.
I have found that many lifters respond well to prioritizing the deadlift for three consecutive workouts before switching their emphasis to the squat for the next three workouts. The deadlift can be a tough exercise to recover from and this rotation allows for a 1.5-week push, followed by 1.5 weeks without a barbell in hand. Don’t worry, you will not get weak at this time. You will have plenty of work to keep your mind off of that. When you return to your next deadlift workout, you will feel recovered and eager to train.
The chart below illustrates the rotation of training days as well as the primary and secondary emphasis for each day. Deadlift emphasis days are in bold font and squat emphasis days are in a standard font.
Next, all workouts will be outlined with a description of each training day. The order of the outlined workouts below will follow the rotation shown in the table.
Deadlift Emphasis/Secondary Squat Workouts
High Volume Deadlift/Squat
A.) Russian Box Deadlift (Use PR Platform if available) (120 sec. rest breaks)
1. (week 1 of program) 36 Total Reps
2. (week 4 of program) 36 Total Reps
3. (week 7 of program) 28 Total Reps
4. (week 10 of program) 28 Total Reps
5. (week 13 of program) 20 total reps
Perform all sets until sub-maximal failure leaving 1-3 reps in reserve. When you are able to complete your daily total reps in three sets, increase the weight by 2-7%. If you were unable to perform your daily reps in three sets, stay the same for the following workout. If unable to complete in five sets, you have gone too heavy. Choose a weight that allows you to complete your work in 2-3 sets on week 1.
B.) Front Squat (120 sec. rest breaks)
1.) (week 1 of program) 2×8-9
2.) (week 4 of program) 2×8-9
3.) (week 7 of program) 2×7-8
4.) (week 10 of program) 2×7-8
5.) (week 13 of program) 2×6-7
Use a SSB or barbell. Be sure to use the same variation the entire cycle. Add 3-5% to the barbell when all reps have been completed. Begin with a moderate weight the first week and allow for growth.
C) Barbell Step Up – knee height box (60 sec. rest break)
1.) (week 1 of program) 3×12
2.) (week 4 of program) 3×12
3.) (week 7 of program) 3×10
4.) (week 10 of program) 3×10
5.) (week 13 of program) 2×8
Use a moderate load week 1 and increase the load by 5-15lbs per workout based of previous workouts difficulty.
D.) Glute Ham Raise (60 sec rest breaks)
1.) (week 1 of program) 30 total reps
2.) (week 4 of program) 30 total reps
3.) (week 7 of program) 30 total reps
4.) (week 10 of program) 30 total reps
5.) (week 13 of program) 30 total reps
Perform thirty total reps per workout. When able to complete in 3 sets or less, add 10 lbs the following workout with chains, plate or dumbbell.
Dynamic Effort Deadlift/Squat
A.) Contrast Platform Quick Release Deadlift – 5 count pause on rep 1 (90-120 sec. rest breaks)
1.) (week 1 of program) 7-10x2x50%-60% of 1RM
2.) (week 4 of program) 7-10x2x50%-60% of 1RM
3.) (week 7 of program) 7-10x2x50%-60% 0f 1RM
4.) (week 10 of program) 7-10X2x50%-60% of 1RM
5.) (week 13 0f program) 7-10x2x50%-60% of 1RM
I prefer to keep a total set and percentage window open on dynamic effort day. If you feel good, perform higher percentages and more sets. If the weight feels slow from the start, or you fatigue quickly, train at the bottom end of sets and intensity. If you do not have a Contrast Platform, perform banded speed pulls for 10-15x1x50-60% of a 1RM.
B.) Seated Box Jump (90 second rest breaks) – Sitting on parallel box
1.) (week 1 of program) 3-5x5x70-80% of maximal jump
2.) (week 4 of program) 3-5x5x70-80% of maximal jump
3.) (week 7 of program) 3-5x5x70-80% of maximal jump
4.) (week 10 of program) 3-5x5x70-80% of maximal jump
5.) (week 13 of program) 3-5x5x70-80% of maximal Jump
Train your jumps by feel. If you feel good, do more sets and increase the box height. If you feel sluggish, perform a few sets in a low intensity range and move on. Have fun on these, but don’t go overboard with height. Your maximal jump should be a height you can jump while landing in a high-hipped, athletic position.
C.) Recovery Circuit -same workout all five weeks.
Bodyweight walking lunge x 1 minute (no rest)
Banded Goodmorning with light band tension x 1 minute (no rest)
Banded Leg Curls with light band resistance x 1 minute (no rest)
Perform this work continuously for three rounds. Moving quickly from one exercise to the next, it will only last about 10 minutes. The main purpose is to increase blood flow and recover. If you are very sore the next day, you are either out of shape or used too much resistance. High Intensity squats are next in your rotation, so we want to be as fresh as possible.
High-Intensity Deadlift/Squat
A.) Deadlift – (180 second rest breaks)
1.) (week 3 of program) 10x1x85% of training max
2.) (week 6 of program) 8-9x1x87% of training max
3.) (week 9 of program) 6x1x90-92% of training max
4.) (week 12 of program) 4x1x93-95% of training max (4-5 minute breaks)
5.) (week 15 of program) 2-3×1 establishing a new PR (4-5 minute breaks)
Singles are potent strength medicine when done correctly. Every rep should be performed with as much intensity, speed and power as possible. Choose percentages based on a training max that you are confident you can perform at any time.
B.) Anderson Squat from 1” above parallel (180 sec. rest breaks)
1. (week 3 of program) 3×5 to a top set of 5 with 2-3 reps in reserve
2. (week 6 of program) 3×5 to a top set of 5 with 1 rep in reserve
3. (week 9 of program) 3×3 to a top set with 2-3 reps in reserve
4. (week 12 of program) 3×3 to a top set with 1 rep in reserve
5. (week 15 of program) 3×1 to a top set with 1 rep in reserve
Dead-stop each rep for 2 seconds and do not get carried away. This work is heavy, but not maximal.
C.) Weighted Carry (120 second rest breaks)
Farmers Carry, Front Yoke Carry, Zercher Carry using a barbell and Jack Stands, Power Keg Carry, DeadSled Carry with fat or standard grip
Each week, choose a challenging carry from the list above and perform 6 sets of 100 feet with 120 sec. rest breaks. Choose a weight that is challenging, but will allow for you to complete the workout without drops, extended rest periods, or technical breakdown.
Squat Emphasis/Secondary Deadlift Workouts
High Volume Squat/Deadlift
A.) Dumbbell RFE Split Squat (120 sec. breaks)
1.) (week 2 of program) 3×10-12
2.) (week 5 of program) 3×10-12
3.) (week 8 of program) 3×8-10
4.) (week 11 of program) 3×8-10
5.) (week 14 of program) 2×6-8
Normally, a squat would take primary emphasis in this spot, but since a big deadlift is our primary goal, we will be hitting hard assistance exercises and allow our back a day off from the heavy stress of the barbell. Choose weights that make you work extremely hard on these sets and always aim to increase weight each week.
B.) 45 Degree Back Raise – Jack Stands and Cambered bar in second hole up. (90 sec breaks)
1.) (week 2 of program) 30 total reps
2.) (week 5 of program) 30 total reps
3.) (week 8 of program) 24 total reps
4.) (week 11 of program) 24 total reps
5.) (week 14 of program) 18 total reps
When you are able to complete your daily reps in three sets, add 5% the following week. When dropping to a lower total rep range, add an additional 5-10lbs to the bar. If you do not have a cambered bar and Jack Stands, use a barbell or SSB.
C.) Glute Ham Raise (90 sec. breaks)
1.) (week 2 of program) 5×5 with 5 count eccentric
2.) (week 5 of program) 5×5 with 5 count eccentric
3.) (week 8 of program) 5×5 with 5 count eccentric
4.) (week 11 of program) 5×5 with 5 count eccentric
5.) (week 14 of program) 5×5 with 5 count eccentric
Perform all reps very strict with prescribed tempo. Add 5-10 pounds the following week when all reps are performed correctly.
D.) Weighted Plank – all weeks perform a weighted plank for 4×30 seconds.
A lot of people talk poorly of this exercise, but it’s useful when used correctly. Use progressively heavier weights. When I have been at my strongest, I’ve had training partners stand on my back and my torso has never felt more stable under a barbell. I prefer to do a “high-tension” plank and maximally contract my entire body from the shoulders down the entire set. Even with the maximal contraction, don’t forget to breathe and don’t tighten your neck.
Dynamic Effort Squat/Deadlift
(Weeks 3,6,9,12 and 15 in program)
As I said in the beginning, sometimes DE days will be used for deload/recovery days in this program. Since the next workout in your rotation is a High Intensity Deadlift emphasis, we will be using this day to recover and set up a successful training session your next time in.
On this day, begin your workout with your normal lower body warmup. After this, choose any moderately loaded activity to increase your heart rate for twenty minutes and aid in recovery. My favorite is twenty minutes of continuous sled walking or pushing our DeadSled with a very light load for 50 yard sets with 60 second rest breaks.
Leave the gym feeling fresh and ready to pull heavy in only a few days.
High Intensity Squat/Deadlift
A.) Box Squat – (180 sec. breaks) Parallel Box
1.) (week 2 of program) 4×3/1xF
2.) (week 5 of program) 4×3/1xF
3.) (week 8 of program) 4×3/1xF
4.) (week 11 of program) 4×3/1xF
5.) (week 14 of program) 4×3/1xF
There is nothing fancy here, just a lot of hard work. Your failure set will dictate how much you increase the barbell the following week. For every two reps over the standard (3) that you go, increase by 3% the following week. For example, 500×5 on your final set would take you to 515 the next time you returned to this workout.
B.) Goodmorning – (180 second breaks)
1.) (week 2 of program) 3×7
2.) (week 5 of program) 3×7
3.) (week 8 of program) 3×5
4.) (week 11 of program) 3×5
5.) (week 14 of program) 2×5
Goodmornings are a great builder, but best trainined by feel. Choose weights that allow you to progress over the weeks, but if your posterior chain does not feel ready to increase or slightly over trained, choose a moderate weight that allows for perfect technique.
C.) Weighted Carry (120 second rest breaks)
Farmers Carry, Front Yoke Carry, Zercher Carry using a barbell and Jack Stands, Power Keg Carry, DeadSled Carry with fat or standard handles.
Each week, choose a challenging carry from the list above and perform 6 sets of 100 feet with 120 sec. rest breaks. Choose a weight that is challenging, but will allow for you to complete the workout without drops, extended rest periods or technical breakdown.
Upper Back Work
A strong upper back is very important if you want to increase your deadlift. I suggest doing one upper back day during the week. It can stand on its own or be programmed in after pressing. Whatever day your High Intensity Deadlift/Squat day falls on, I recommend training your upper back 1-2 days after. For example, if every three weeks your HI Deadlift falls on Friday, your upper back work should be done on Saturday or Sunday. With this structure, you will never run into the issue of a fatigued upper back when its time to pull heavy.
Choose set and rep schemes that are good for hypertrophy and do not get carried away with weight that forces you to use poor technique. If you have grip issues, I highly recommend purchasing one of our I-Beam attachments. It has taken my grip from missing in the low 700’s to holding 804 at lockout and feeling no slipping at all.
It would be a good idea to add a horizontal pull, vertical pull, face pull variation, pull-apart variation and shrug variation every week. One approach I use often is to choose a total number of reps for the day, usually 40-60, and get there in as few sets as possible.
Pressing Workouts
Do not stop pressing (overhead or benching) because you’re emphasizing the deadlift. I recommend pressing 48-72 hours before deadlift training sessions. Soreness and tightness in the chest can impair a good starting position, especially for heavier lifters that already require extra work to pull themselves into an efficient start. If this sounds familiar, I recommend finding where you are tight and stretching 5-7 times per week after you have trained. I see a 5% difference in performance from the consistent stretching of chronically tight areas on my body.
Good luck to you in your program. If you have questions, you can email us at mike@mbpowercenter.com and we will be happy to help you. Let us know how you are doing as you post your training on social media by tagging #mbpowercenter in your posts.