Improve Your Deadlift 12-Week TRAINER

IMPROVE YOUR DEADLIFT
12-Week TRAINER
www.nickbarefitness.com
Welcome to the 12-week “improve your deadlift” program! The below instruction will break down the next 12 week of
training.
This program is broken down into 3 cycles (each lasting 4 weeks long). There is 3 weeks of training and 1 week of
testing within those 4 weeks. Each week will have 2 workouts. The first focuses primarily on the deadlift and the
second focuses on accessory movements to improve upon weaknesses in the lift itself.
This is a percentage based program. Week 0 begins with a testing day to establish your current 1-rep max and use that
for the rest of your programming. Every 4 weeks you will test using the 10, 5, 3, 1, 1, 1 rep scheme. Every 4 weeks you
will need to project a new 1-rep max to attempt for that testing week. If you are not able to estimate a new 1-rep max, I
suggest adding 5% weight to the total. Even if you miss the attempt during testing week, use that number for your
percentages for the next 3 weeks of training.
12-Week TRAINER
Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.
FIND YOUR CURRENT DEADLIFT 1-REP MAX BELOW.
Set 1: Select a weight you can comfortably do for 10 reps.
Set 2: Take Set 1’s weight and add 10% (perform 5 reps)
Set 3: Take Set 2’s weight and add 10% (perform 3 reps)
Set 4: Take Set 3’s weight and add 10% (perform 1 rep)
Set 5: Take Set 4’s weight and add 10% (perform 1 rep)
Remaining Sets: Continue to add 10% and perform 1 rep until you find your 1-rep max.
12-Week TRAINER
Start this program exactly one week after testing for your 1-rep max.
WEEK 1 - Workout 1
Set 1: 80% x 5 reps
Set 2: 80% x 5 reps
Set 3: 90% x 3 reps
Set 4: 90% x 3 reps
Set 5: 75% x AMRAP (As Many Reps As Possible)

12-Week TRAINER
WEEK 1 - Workout 2
Set 1: Paused Deadlifts: 55% x 5 reps
Accessory Work
Exercise 1: Hyperextensions: 10 reps x 3 sets
Exercise 2: Rack Pulls: 10 reps x 3 sets

12-Week TRAINER
WEEK 2 - Workout 1
Set 1: 85% x 4 reps
Set 2: 85% x 4 reps
Set 3: 85% x 4 reps
Set 4: 90% x 1 rep
Set 5: 90% x 1 rep

12-Week TRAINER
WEEK 2 - Workout 2
Accessory Work

12-Week TRAINER
WEEK 3 - Workout 1
Set 1: 70% x 6 reps
Set 2: 70% x 6 reps
Set 3: 70% x 6 reps
Set 4: 70% x 6 reps

12-Week TRAINER
WEEK 2 - Workout 2
Accessory Work

12-Week TRAINER
WEEK 4 - TEST
Take previous 1-rep max, add 5% to that number and use the new number for percentages below.
Set 1: 50% x 10 reps
Set 2: 60% x 5 reps
Set 3: 70% x 3 reps
Set 4: 80% x 1 rep
Set 5: 90% x 1 rep
Set 6: 100% x 1 rep

12-Week TRAINER
WEEK 5 - Workout 1
*Use new projected 1-rep max numbers (with added 5% from last week) even if missed.
Set 1: 80% x 5 reps
Set 2: 80% x 5 reps
Set 3: 90% x 3 reps
Set 4: 90% x 3 reps

12-Week TRAINER
WEEK 5 - Workout 2
Accessory Work
Exercise 2: Barbell Hip Thrusts: 10 reps x 3 sets

12-Week TRAINER
WEEK 6 - Workout 1
Set 1: 85% x 4 reps
Set 2: 85% x 4 reps
Set 3: 85% x 4 reps
Set 4: 90% x 1 rep
Set 5: 90% x 1 rep

12-Week TRAINER
WEEK 6 - Workout 2
Accessory Work

12-Week TRAINER
WEEK 7 - Workout 1
Set 1: 70% x 6 reps
Set 2: 70% x 6 reps
Set 3: 70% x 6 reps
Set 4: 70% x 6 reps

12-Week TRAINER
WEEK 7 - Workout 2
Accessory Work

12-Week TRAINER
WEEK 8 - TEST
Set 2: 60% x 5 reps
Set 3: 70% x 3 reps
Set 4: 80% x 1 rep
Set 5: 90% x 1 rep
Set 6: 100% x 1 rep

12-Week TRAINER
WEEK 9 - Workout 1
*Use new projected 1-rep max numbers (with added 5% from last week) even if missed.
Set 1: 80% x 5 reps
Set 2: 80% x 5 reps
Set 3: 90% x 3 reps
Set 4: 90% x 3 reps

12-Week TRAINER
WEEK 9 - Workout 2
Accessory Work
Exercise 1: Paused Front Squat: 10 reps x 3 sets
Exercise 2: Glute/Ham Raise: 10 reps x 3 sets

12-Week TRAINER
WEEK 10 - Workout 1
Set 1: 85% x 4 reps
Set 2: 85% x 4 reps
Set 3: 85% x 4 reps
Set 4: 90% x 1 rep
Set 5: 90% x 1 rep

12-Week TRAINER
WEEK 10 - Workout 2
Accessory Work

12-Week TRAINER
WEEK 11 - Workout 1
Set 1: 70% x 6 reps
Set 2: 70% x 6 reps
Set 3: 70% x 6 reps
Set 4: 70% x 6 reps

12-Week TRAINER
WEEK 11 - Workout 2
Accessory Work

12-Week TRAINER
WEEK 12 - TEST
Set 2: 60% x 5 reps
Set 3: 70% x 3 reps
Set 4: 80% x 1 rep
Set 5: 90% x 1 rep
Set 6: 100% x 1 rep

Improve Your Deadlift 12-Week TRAINER

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IMPROVE YOUR DEADLIFT

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

FIND YOUR CURRENT DEADLIFT 1-REP MAX BELOW.

Set 1: Select a weight you can comfortably do for 10 reps.

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: 80% x 5 reps

Set 2: 80% x 5 reps

Set 3: 90% x 3 reps

Set 4: 90% x 3 reps

Set 5: 75% x AMRAP (As Many Reps As Possible)

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: Paused Deadlifts: 55% x 5 reps

Set 2: Paused Deadlifts: 55% x 5 reps

Set 3: Paused Deadlifts: 55% x 5 reps

Exercise 1: Hyperextensions: 10 reps x 3 sets

Exercise 2: Rack Pulls: 10 reps x 3 sets

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: 85% x 4 reps

Set 2: 85% x 4 reps

Set 3: 85% x 4 reps

Set 4: 90% x 1 rep

Set 5: 90% x 1 rep

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: Paused Deadlifts: 60% x 5 reps

Set 2: Paused Deadlifts: 60% x 5 reps

Set 3: Paused Deadlifts: 60% x 5 reps

Exercise 1: Hyperextensions: 10 reps x 3 sets

Exercise 2: Rack Pulls: 10 reps x 3 sets

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: 70% x 6 reps

Set 2: 70% x 6 reps

Set 3: 70% x 6 reps

Set 4: 70% x 6 reps

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: Paused Deadlifts: 65% x 5 reps

Set 2: Paused Deadlifts: 65% x 5 reps

Set 3: Paused Deadlifts: 65% x 5 reps

Exercise 1: Hyperextensions: 10 reps x 3 sets

Exercise 2: Rack Pulls: 10 reps x 3 sets

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: 50% x 10 reps

Set 2: 60% x 5 reps

Set 3: 70% x 3 reps

Set 4: 80% x 1 rep

Set 5: 90% x 1 rep

Set 6: 100% x 1 rep

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: 80% x 5 reps

Set 2: 80% x 5 reps

Set 3: 90% x 3 reps

Set 4: 90% x 3 reps

Set 5: 75% x AMRAP (As Many Reps As Possible)

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: Paused Deadlifts: 55% x 5 reps

Set 2: Paused Deadlifts: 55% x 5 reps

Set 3: Paused Deadlifts: 55% x 5 reps

Exercise 1: Hyperextensions: 10 reps x 3 sets

Exercise 2: Barbell Hip Thrusts: 10 reps x 3 sets

Program Overview: This is a 12-week “IMPROVE YOUR DEADLIFT” program.

Set 1: 85% x 4 reps

Set 2: 85% x 4 reps

Set 3: 85% x 4 reps

Set 4: 90% x 1 rep