{"id":20805,"date":"2023-11-15T15:05:48","date_gmt":"2023-11-15T20:05:48","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=20805"},"modified":"2023-11-15T15:08:50","modified_gmt":"2023-11-15T20:08:50","slug":"12-week-powerlifting-deadlift-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-powerlifting-deadlift-program-with-pdf","title":{"rendered":"12-Week Powerlifting Deadlift Program with PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for a comprehensive, easy-to-follow, and effective powerlifting deadlift program that can level up your lifting ability, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate 12 week deadlift program that can help you increase your one-rep max in a strategic manner.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About Program<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sessions\/Week<\/strong><\/h4>\n\n\n\n<p>It involves training twice weekly. You&#8217;ll work on your strength one day; the other day, you&#8217;ll <a href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" data-type=\"post\" data-id=\"13869\"><strong>tr<\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13869\" rel=\"noreferrer noopener\"><strong>a<\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" data-type=\"post\" data-id=\"13869\"><strong>in for hypertrophy<\/strong><\/a>, endurance, and mobility.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Goal<\/strong><\/h4>\n\n\n\n<p>The goal of this program is pretty simple &#8211; increase weight on the bar every week and try to maximize your 1RM by 20-25 pounds at the end of the plan. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Equipment\/Accessories Needed<\/strong><\/h4>\n\n\n\n<p>Besides an Olympic barbell and weight plates, you need a weightlifting belt to protect your back. Using lifting straps or chalk will also help you <a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13462\" rel=\"noreferrer noopener\"><strong>lift more weight<\/strong><\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Who Can Do It<\/strong><\/h4>\n\n\n\n<p>This 12-week deadline routine is for intermediates who have been lifting for a while.<\/p>\n\n\n\n<p>If you&#8217;re a beginner, first improve your basics and bolster your fundamental strength. <\/p>\n\n\n\n<p>And if you&#8217;re an advanced lifter, it is best for you to train under professional coaches to take your strength to the next level.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Target Gender<\/strong><\/h4>\n\n\n\n<p>People of all genders can try this program to build up their deadlifts.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up Exercises<\/strong><\/h4>\n\n\n\n<p>Pick any two to three exercises and do them for 10 minutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;<a href=\"https:\/\/youtu.be\/1r_8fWsGge4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/1r_8fWsGge4\" rel=\"noreferrer noopener\">Full Body Foam Rolling<\/a><\/li>\n\n\n\n<li>5-minutes on the Stationary Bike (Low intensity)<\/li>\n\n\n\n<li>5-minute Incline Treadmill Walk (Low intensity)<\/li>\n\n\n\n<li>10-20 Leg Swings Back and Forth<\/li>\n\n\n\n<li>Ten reps Cat-Cow<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Weight to Lift<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round 1<\/strong>\u2013 40% of your one-rep max, 2-min rest.<\/li>\n\n\n\n<li><strong>Round 2 \u2013<\/strong>&nbsp;60% of your 1RM, 3-min rest.<\/li>\n\n\n\n<li><strong>Round 3 \u2013<\/strong>&nbsp;70-80 % of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 4 \u2013<\/strong>&nbsp;80-90% of your 1RM, 4-min rest.<\/li>\n\n\n\n<li><strong>Round 5&nbsp;<\/strong>\u2013 One rep max, 4 minute rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Additional Instructions<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increase 2-5% weight every subsequent week.<\/li>\n\n\n\n<li>Perform supportive exercises after completing all rounds of Deadlift.<\/li>\n\n\n\n<li>You can lift more weight and break your 1RM by repeating the same movements over and over.<\/li>\n\n\n\n<li>Depending on your choice, you can add more supporting lifts on your training day.<\/li>\n\n\n\n<li>Make sure you get adequate rest in between the training days.<\/li>\n\n\n\n<li>Aim for heavier loads each succeeding week to create your new PR or 1RM.<\/li>\n\n\n\n<li>Besides deadlift and its accessory lifts, focus on <a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs\" target=\"_blank\" data-type=\"post\" data-id=\"6140\" rel=\"noreferrer noopener\">bolstering your abdominal muscles<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Powerlifting Deadlift Program to Reach New 1RM<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Deadlift-Workout-Plan.jpg\" alt=\"Deadlift Workout Plan\" class=\"wp-image-20844\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Deadlift-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Deadlift-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Deadlift-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This program involves lifting heavy (deadlift) on day one to build strength and light to moderate weight (deadlift plus supportive lifts) on day two to develop muscle mass, endurance, and functional fitness.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-1bdbffbbc21b9274acec32129b8ce3e5\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Bent-Over Rows (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Lat Pulldown (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6<\/td><td><a href=\"https:\/\/youtu.be\/pv8e6OSyETE\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/pv8e6OSyETE\" rel=\"noreferrer noopener\">Cable Pull Through<\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x 2-4<\/td><td>Romanian Deadlift (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Bent-Over Rows<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Hex Bar Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Good Morning<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-b276d922fa22c9d38f3a9ac59792f41f\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Barbell Clean (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Barbell High Pull (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>DB Suitcase Deadlift (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x 2-4<\/td><td>Low Back Extension (2 sets x 20 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Paused Deadlifts<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Front Squat<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Stiff Leg Deadlifts<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-611cf000c9ece070bd3007c1f17a177f\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#9_Barbell_Hack_Squat\" target=\"_blank\" data-type=\"post\" data-id=\"7828\" rel=\"noreferrer noopener\">Barbell Hack Squats<\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Bent-Over Rows&nbsp;(2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Lying Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a>&nbsp;(2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Block Pull<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Snatch<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><tr><td>Sumo Deadlift<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><tr><td>Good Morning<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-ac1812ecc17a3b04ae951c4bed86c83d\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Hack Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>3 x 6-8<\/td><td>Lower Back Extension (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Bulgarian Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Deadlifts<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><tr><td>Deficit Deadlift<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><tr><td>Power Shrugs<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Row<\/td><td>4 x 10-12<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-40a41a23fa8c48571f1db670a08267cd\">Week 5<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Lat Pulldown (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>3 x 6-8<\/td><td>Barbell Snatch (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>3 x 4-6<\/td><td>Cable Pull Through (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Romanian Deadlift&nbsp;(2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Sumo Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Bent-Over Rows<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Hex Bar Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Good Morning<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-3c4a5ca27d83c424b05e2b0ffbb3735a\">Week 6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Barbell Clean (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Lying Leg Curl (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Barbell Hip Thrust (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Low Back Extension (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 1<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Paused Deadlifts<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Power Shrugs<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Stiff Leg Deadlifts<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-e7799fc219f9985807063077518ce162\">Week 7<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 10-12<\/td><td>Barbell Hack Squats (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 8-10<\/td><td>Bent-Over Rows&nbsp;(2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 6-8<\/td><td>Lying Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 4-6<\/td><td>Barbell Hip Thrust&nbsp;(2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Block Pull<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Snatch<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Sumo Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Good Morning<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-80a706416245f135bb0b4d40ebdd6eb4\">Week 8<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Cable Pull Through  (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Step-up (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Bulgarian Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>3 x 1<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Sumo Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Deficit Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Power Shrugs<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Row<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-7dc8592fc59c9feb670b61d5246a3d76\">Week 9<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 10-12<\/td><td>Lat Pulldown (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 8-10<\/td><td>Barbell Snatch (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>3 x 6-8<\/td><td>Cable Pull Through (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>3 x 4-6<\/td><td>Romanian Deadlift (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Sumo Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Bent-Over Rows<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Single-Leg Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Good Morning<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-c4e1ad3cf653974ec9bfd985aa215703\">Week 10<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Barbell Clean (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8<\/td><td>Lying Leg Curl (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6<\/td><td>Barbell Hip Thrust (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Low Back Extension (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>4 x 1<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Paused Deadlifts<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Power Shrugs<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Stiff Leg Deadlifts<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-402fb0fc8c4866290d3a4207be66b15e\">Week 11<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Barbell Hack Squats (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8<\/td><td>Bent-Over Rows (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6<\/td><td>Lying Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Barbell Hip Thrust (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Block Pull<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Snatch<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Sumo Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Good Morning<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-3b42647b3a149e83a64cff38d2118dc9\">Week 12<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8-10<\/td><td>Cable Pull Through (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8<\/td><td>Barbell Single-Leg DL (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6<\/td><td>Bulgarian Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 2-4<\/td><td>Leg Curl (2 sets x 20 reps)<\/td><\/tr><tr><td>5<\/td><td>5 x 1<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets x Reps<\/th><th>Rest b\/w Sets<\/th><\/tr><\/thead><tbody><tr><td>Sumo Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Deficit Deadlift<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Power Shrugs<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell Row<\/td><td>4 x 10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Much Weight Should You Increase Every Week?<\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"SgLvMLR0\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-11-15T19:54:44.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"My Deadlift.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Murshid Akram, author, and creator of Thefitnessphantom.com is performing the deadlift exercise.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/SgLvMLR0-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/SgLvMLR0.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br>This is how you can progressively increase weight and set your new personal record (PR) for deadlifts.<\/p>\n\n\n\n<p>Here, I\u2019ve taken an example of a person who lifts 200 lbs and wants to improve his lifting ability.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Weeks<\/th><th>Increase Lbs (Approx)<\/th><th>1RM (lbs)<\/th><\/tr><\/thead><tbody><tr><td>Week 1<\/td><td>0<\/td><td>200<\/td><\/tr><tr><td>Week 2<\/td><td>2<\/td><td>202<\/td><\/tr><tr><td>Week 3<\/td><td>2<\/td><td>204<\/td><\/tr><tr><td>Week 4<\/td><td>3<\/td><td>207<\/td><\/tr><tr><td>Week 5<\/td><td>3<\/td><td>210<\/td><\/tr><tr><td>Week 6<\/td><td>4<\/td><td>214<\/td><\/tr><tr><td>Week 7<\/td><td>4<\/td><td>218<\/td><\/tr><tr><td>Week 8<\/td><td>4<\/td><td>222<\/td><\/tr><tr><td>Week 9<\/td><td>4<\/td><td>226<\/td><\/tr><tr><td>Week 9<\/td><td>4<\/td><td>230<\/td><\/tr><tr><td>Week 10<\/td><td>4<\/td><td>234<\/td><\/tr><tr><td>Week 11<\/td><td>4<\/td><td>238<\/td><\/tr><tr><td>Week 12<\/td><td>2<\/td><td>240<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This is how you can increase your deadlift from 200 to 240 lbs or 20% in 12 weeks.<\/p>\n\n\n\n<p>Some people may be able to lift more weight after 12 weeks of the program, and some may find it difficult to increase any weight.<\/p>\n\n\n\n<p>Increasing your one-rep max primarily depends on how consistently you follow the program, how much time you allow your muscles to recover, and how well you feed your muscles the optimum nutrition.<\/p>\n\n\n\n<p>If you focus on everything properly, you can break your old PR and set a new one.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Deadlift Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-c998cbaf-2a2e-4f97-8629-f25f1a47fe5e\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/12-Week-Deadlift-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week-Deadlift-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/12-Week-Deadlift-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-c998cbaf-2a2e-4f97-8629-f25f1a47fe5e\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Powerlifting-squat-program.jpg\" alt=\"Powerlifting Squat Program\" title=\"Powerlifting squat program\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Powerlifting-squat-program.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Powerlifting-squat-program-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Powerlifting-squat-program-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-squat-program-with-pdf\" data-type=\"post\" data-id=\"20360\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Squat Program to Increase Your 1RM<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Bench-Press-Workout.jpg\" alt=\"Bench Press\" title=\"Bench Press Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Bench-Press-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Bench-Press-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Bench-Press-Workout-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\" data-type=\"post\" data-id=\"15381\"><strong>12-Week Bench Press Program to Progress Your <\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\" data-type=\"post\" data-id=\"15381\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>PR<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/3-Day-Powerlifting-Split.jpg\" alt=\"3 Day Powerlifting Split\" title=\"3 Day Powerlifting Split\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/3-Day-Powerlifting-Split.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/3-Day-Powerlifting-Split-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/3-Day-Powerlifting-Split-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-powerlifting-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16145\" rel=\"noreferrer noopener\"><strong>3 Day Powerlifting Split for Ultimate Strength (Free PDF)<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a comprehensive, easy-to-follow, and effective powerlifting deadlift program that can level up your lifting ability, you&#8217;ve come to the right place. In this article, I&#8217;ve shared an ultimate 12 week deadlift program that can help you increase your one-rep max in a strategic manner. About Program Sessions\/Week It involves training twice &#8230; <a title=\"12-Week Powerlifting Deadlift Program with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-deadlift-program-with-pdf\" aria-label=\"Read more about 12-Week Powerlifting Deadlift Program with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":20839,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[391],"tags":[115,386],"class_list":["post-20805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-powerlifting","tag-deadlifts","tag-powerlifting"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20805","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=20805"}],"version-history":[{"count":18,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20805\/revisions"}],"predecessor-version":[{"id":20846,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20805\/revisions\/20846"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/20839"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=20805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=20805"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=20805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}