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Deadlift Specialization · 6 weeks

Pull a new PR

Deadlift Specialization · 6 weeks

Two heavy deadlift days a week plus a posterior-chain volume day. Move 50+ lb on your deadlift.

For the puller who's stuck. Heavy deadlift Mondays, deficit pulls Wednesdays, posterior-chain volume Fridays. Conservative upper-body work to recover.

specializationdeadliftintermediate

Sample week

The full template is what gets cloned into your account.

Mon

Deadlift Heavy

3 lifts

  • Conventional Deadlift

    5×3

  • Pause Back Squat

    3×5

  • Barbell Bench Press

    3×6

Wed

Deficit Pulls

3 lifts

  • Snatch-Grip Deadlift

    4×5

  • Barbell Row

    4×6

  • Overhead Press

    3×6

Fri

Posterior Volume

4 lifts

  • Romanian Deadlift

    4×8

  • Hip Thrust

    4×10

  • Good Morning

    3×8

  • Plank

    3×60s