12-week powerlifting deadlift program

[GavinParkPT]

Here's a sample 12-week powerlifting deadlift program designed to help you increase your one-rep max (1RM) and overall strength:

Week 1-4: Hypertrophy Phase
Day 1: Heavy Deadlifts
4 sets of 6-8 reps at 70-80% of your 1RM
2 sets of Bent-Over Rows (10-12 reps)
2 sets of Lat Pulldowns (10-12 reps)

Day 2: Lighter Deadlifts + Accessory Work
3 sets of 10-12 reps at 60-70% of your 1RM
2 sets of Romanian Deadlifts (8-10 reps)
2 sets of Cable Pull Throughs (10-12 reps)

Week 5-8: Strength Phase
Day 1: Heavy Deadlifts
5 sets of 3-5 reps at 80-90% of your 1RM
3 sets of Pendlay Rows (6-8 reps)
2 sets of Dumbbell Shrugs (10-12 reps)

Day 2: Lighter Deadlifts + Accessory Work
3 sets of 8-10 reps at 70-80% of your 1RM
2 sets of Deficit Deadlifts (6-8 reps)
2 sets of Barbell Pendlay Rows (8-10 reps)

Week 9-12: Peaking Phase
Day 1: Heavy Deadlifts
3 sets of 1-2 reps at 90-95% of your 1RM
2 sets of Barbell Rows (6-8 reps)
2 sets of Lat Pulldowns (10-12 reps)

Day 2: Lighter Deadlifts + Accessory Work
3 sets of 5-6 reps at 75-85% of your 1RM
2 sets of Romanian Deadlifts (8-10 reps)
2 sets of Cable Pull Throughs (10-12 reps)

Additional Tips:
Warm-Up: Always start with a proper warm-up, including dynamic stretches and light cardio.

Rest: Ensure you get adequate rest between sets and workouts to allow for recovery.

Nutrition: Focus on a diet rich in protein to support muscle growth and recovery.

Form: Maintain proper form to prevent injuries and maximize efficiency.