Twelve Week Training Program: DEADLIFTS

by Poliquin Group™ Editorial Staff

5/29/2012 3:08:43 PM
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Although the deadlift has lost favor among
bodybuilders and strength coaches in recent years,
there is no question that it is a great exercise to
develop the glutes, hamstrings, quads and traps.
Perhaps it was considered too dangerous, perhaps
some thought there were more effective ways to
accomplish the same goals, or perhaps (and this is
probably the primary reason), the deadlift is simply a
brutally hard exercise! We're going with the last
excuse, but for those who want to accept the
challenge and see what the deadlift can do for you,
we have just the thing.

What we're about to share with you is a 12-week

program designed to make exceptional gains in the
deadlift. The workouts are only twice a week, but
starting on week 7 you’ll be training twice a day –
we suggest you make one of those days a Saturday
to ensure they get done. Saturday is ideal because if
you have to miss that day, you can simply do it on
Sunday. If you can’t make the commitment to follow
this schedule, this program is not for you.

The program is divided into four phases, as follows:

Phase 1 (Weeks 1-3): Accumulation 1

 
Phase 2 (Weeks 4-6): Intensification
 
Phase 3 (Weeks 7-9): Accumulation 2
 
Phase 4 (Weeks 10-12): Peaking

Follow the workouts in the order presented, as each

cycle builds upon the previous one. At the end of
phase 3 you may think you are overtrained, but your
strength will be realized when you taper during the
last phase. The guiding principle here is “Fatigue
masks fitness.”

Phase 1, Weeks 1-3: Accumulation 1

This phase could be considered general physical
preparation. Its purpose is to prepare your body for
the upcoming training cycles. In this phase the
posterior chain will be trained by using shorter rest
periods – to build work capacity – and by varying
points in the strength curve. The repetitions are not
excessively high, because a big 1-rep max is the main
goal in week 12, so you’ll need to lift heavier loads. To
ensure quality work and full recovery, you’ll train two
times per week, alternating between workout A and
workout B.

Workout A
A1. Lying Leg Curl, Ankles Plantar Flexed and Pointed
In, 5 x 6-8, 4010, rest 10 seconds
 
A2. Seated Barbell Good Morning, 5 x 6-8, 4010, rest
10 seconds
 
A3. Atlantis Reverse Hyperextension, 5 x 8-10, 2012,
rest 10 seconds
 
A4. 45-Degree Back Extension, Snatch Grip with
Barbell, 5 x 8-10, 2012, rest 3 minutes

Workout B
A1. Lying Leg Curl, Ankles Plantar Flexed and Pointed
Out, ¼ rep at top, 5 x 4-6, 5011, rest 10 seconds
 
A2. Standing Barbell Good Morning, 5 x 6-8, 4010,
rest 10 seconds
 
A3. Horizontal Back Extension, 5 x 8-10, 3012, rest 10
seconds
 
A4. Clean-Grip Barbell RDL, 5 x 8-10, 3110, rest 3
minutes

Phase 2, Weeks 4-6: Intensification

With the introduction of deadlifts in this phase, the
training frequency for the posterior chain will be
reduced to just one session per week. This will allow
greater recovery from workout to workout, which in
turn will allow a greater volume to be tolerated within
the single weekly session.

For the paused deadlifts, the pause is to be taken 2

inches off the ground in the concentric range for 2
seconds. Expect to be shaking feverishly during the
pause. If you don’t feel like your legs are having a
seizure, you’re not using enough weight on the
barbell.

A. Paused, Snatch-Grip Deadlift on Podium (pause 2

inches off the ground for 2 seconds in the concentric
range)
Week 4: (8,8,8,6,6,4), 4121, rest 4 minutes
Week 5: (7,7,7,5,5,4), 4121, rest 4 minutes
Week 6: (7,6,6,5,5,4), 4121, rest 4 minutes
 
B. Standing Barbell Good Morning with Cambered
Bar, 5 x 8-10, 4010, rest 2 minutes
 
C. Glute-Ham Gastroc Raise, 4 x 8-10, 4010, rest 90
seconds

Phase 3, Weeks 7-9: Accumulation 2

Consider this phase “controlled overtraining.” The first
6 weeks of this program were designed to get you
ready for this phase, which I consider the bread and
butter of the 12-week deadlift cycle. In this cycle, the
clean-grip deadlift will become the “star” exercise, as
it is what you will be testing in week 12; but don’t
worry, there will still be plenty of training variation.

You will train four deadlift workouts per week utilizing

twice-per-day training, which provides for increases in
volume, frequency and intensity over the previous
phase. Please leave at least two or three days
between sessions to facilitate recovery. Although the
load will be heavier than it was in the last phase and
the reps will be lower, this is still considered an
accumulation phase because of the high overall
volume.

Day 1: A.M. Session

A. Clean-Grip Deadlift
Week 7: 8 x 3-5, 30X0, rest 4 minutes
Week 8: 9 x 2-4, 30X0, rest 4 minutes
Week 9: 10 x 1-3, 30X0, rest 4 minutes

P.M. Session
A. Snatch-Grip Deadlift from Blocks (bar at mid shin),
5 x 4-6, 51X0, rest 3 minutes
 
B. Seated Barbell Good Morning, 4 x 6-8, 4010, rest 2
minutes

Day 2: A.M. Session

A. Clean-Grip Deadlift with Chains
Week 7: (5,5,4,4,4,3), 30X0, rest 5 minutes
Week 8: (5,4,4,3,3,2), 30X0, rest 5 minutes
Week 9: (5,4,3,2,1,1), 30X0, rest 5 minutes

P.M. Session
A. Clean-Grip Deadlift from Rack Pins (just above
patella), 5 x 4-6, 30X0, rest 3 minutes
 
B. Atlantis Reverse Hyperextension, 4 x 6-8, 2014, rest
2 minutes

Phase 4, Weeks 10-12: Peaking

The purpose of the Phase 4 cycle is to drastically
decrease the volume and frequency from the previous
cycle while still maintaining a high intensity. This
allows for peak performance during your 1RM test in
week 12. You will train the deadlift only once day per
week during this phase and should use your free time
to do whatever you can to maximize recovery (such
as ART, massage, contrast showers, Epsom salt
baths or yoga). Here is your peaking cycle:

A. Clean-Grip Deadlift, 20X0, rest 6 minutes

Week 10: 3 x 2 @ 90 percent of your previous 1RM
Week 11: 3 x 2 @ 80 percent of your previous 1RM
Week 12: DESTROY YOUR CURRENT 1RM!
 
B. 45-Degree Back Extension, 2 x 6-8, 3011, rest 2
minutes

Again, don’t be fooled by the relatively low training

frequency – this is a brutally hard workout. But the
results are worth it!

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