Deadlift 1 Day per Week - Powerlifting Programs

These are deadlift programs that call for the athlete to deadlift 1 day per week. Some are deadlift-only programs, while others program all lifting movements.

To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

Last updated April 7, 2020

Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Linear Periodization, Wave Periodization
Powerlifting meet prep program: No
Program goal:Bodybuilding, Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

Ancient God 10 Week Deadlift Peaking Program Spreadsheet

Last updated March 12, 2020

Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

5/3/1 for Beginners Spreadsheet & Tips

Last updated March 13, 2020
Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 3
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal:Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt. [Read more…]

5/3/1 BBB (Boring But Big) Spreadsheets

Last updated March 5, 2020
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 4
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. [Read more…]

5/3/1 BBB for Bodybuilding Spreadsheet

Last updated February 25, 2020

Experience level: Advanced, Intermediate
Weeks: 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.

It is run for 7 weeks per cycle with 4 training days per week. [Read more…]

Omnidroid 12 Week Strength Program (5 Day)

Last updated February 22, 2020

Experience level: Advanced, Intermediate
Weeks: 12

Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]

5 Day Body Part Split Workout (4 Week Mesocycle)

Last updated March 1, 2020

Experience level: Advanced, Intermediate
Weeks: 4

Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No

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Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]