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Home » 2 Day Deadlift Programs

Deadlift 2 Days per Week - Powerlifting Programs

These are deadlift programs that call for the athlete to deadlift 2 days 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.

SSPT Deadlift Singles Program Spreadsheet

By Kyle Risley
Last updated February 12, 2024

Recommended by Lift Vault: Yes

Experience level: Advanced, Intermediate

Weeks: 11, 6

Periodization: Linear Periodization

Program goal: Deadlift, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Matt Gary at SSPT is well-known as an advocate of mainly performing the competition deadlift only as singles.

The main reasons for this is that it gives the athlete more opportunity to practice their approach and setup of the lift and that it removes the stretch reflex from assisting with subsequent reps.

[Read more…]

Filed Under: Deadlift Program, Lift Specific Program, Programs

Squat frequency: 0
Bench press frequency: 0
Deadlift frequency: 1, 2, 3
Overhead press frequency: 0

Bullmastiff Strength Program Spreadsheet

By Kyle Risley
Last updated February 3, 2024

Recommended by Lift Vault: Yes

Experience level: Advanced, Intermediate

Weeks: 18

Periodization: Wave Periodization

Meet prep program: No

Program goal: Peaking, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Bullmastiff is a base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. The main goal of the program is develop your base strength in the four big lifts (squat, bench press, deadlift, overhead press) and then use that wider base to achieve higher peak strength.

[Read more…]

Filed Under: Programs, Strength Training Program

Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Takano 12 Week Olympic Weightlifting Program Spreadsheet

By Kyle Risley
Last updated August 1, 2021

Meet prep program: Yes

Program goal: Olympic Weightlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications.

This program can be used in preparation for a weightlifting competition.

The program has seemingly been attributed to Bob Takano, though I have no idea if he had anything to do with it or not. You can find the best of Takano’s thinking in his book: Weightlifting Programming: A Winning Coach’s Guide.

Program Overview

Here’s a quick breakdown of the program. You’ll find more detail in the spreadsheet and the notes below.

  • 12 week program
  • 3 to 6 training days per week
  • Appropriate for the following classifications: CIII, CII, CI, CMS
  • Main exercise movements
    • Hang Power Snatch
    • Behind the Neck Push Press (BTNPP)
    • Hang Power Clean
    • Back Squat
    • Snatch Deadlift
    • Press
  • Frequency for snatches, cleans, and jerks varies from 2-6 times per week, depending upon the lifter’s classification
  • Accessory movements are also included

It is important to note that weight, sets, and reps are denoted like this: (weight/reps) x sets.

For example, (100/4)x3 means to lift 100 kg for 3 sets of 4 reps. (Or 100 lbs – the units do not matter).

[Read more…]

Filed Under: 12 Week Programs, Olympic Weightlifting Programs

Squat frequency: 2, 3
Bench press frequency: 1
Deadlift frequency: 1, 2
Overhead press frequency: 2, 3, 4

Deathdealer Strength Program Spreadsheet

By Kyle Risley
Last updated May 6, 2021

Experience level: Advanced, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. T1 lift) per training session, and uses training maxes. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack’d.

[Read more…]

Filed Under: 3 Week Programs, Programs, Strength Training Program

Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Full Year of Powerlifting Programming

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.

[Read more…]

Filed Under: Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 0

15 Week Intermediate Powerlifting Program (2021 Update)

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 15

Periodization: Block Periodization

Meet prep program: No, Yes

Program goal: Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 15 week intermediate powerlifting program from PRs on the Platform. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition.

[Read more…]

Filed Under: 15 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 0

Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet

By Kyle Risley
Last updated May 7, 2021

Experience level: Advanced, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: High Volume, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.

Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.

[Read more…]

Filed Under: Powerlifting Program, Programs, Strength Training Program

Squat frequency: 1, 2, 3, 4, 5, 6
Bench press frequency: 1, 2, 3, 4, 5, 6
Deadlift frequency: 1, 2, 3, 4, 5, 6
Overhead press frequency: 1, 2, 3, 4, 5, 6

Heavy, Light, Medium (HLM) Program Spreadsheet

By Kyle Risley
Last updated September 10, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization, Linear Periodization

Meet prep program: Yes

Program goal: Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.

[Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program

Squat frequency: 2, 3
Bench press frequency: 1, 2, 3
Deadlift frequency: 1, 2, 3
Overhead press frequency: 1, 2, 3

Prep10 10 Week Peaking Program Spreadsheet

By Kyle Risley
Last updated July 17, 2020

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). [Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

The “Dad Bod” Bridge Workout Program Spreadsheet

By Kyle Risley
Last updated July 6, 2020

Experience level: Intermediate

Weeks: 8

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine. [Read more…]

Filed Under: 8 Week Programs, Powerlifting Program, Programs, Strength Training Program

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2

Lifting After A Long Break: ReTrain Powerlifting Program

By Kyle Risley
Last updated June 20, 2020

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting, Retraining

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs

By Kyle Risley
Last updated May 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 7

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]

Filed Under: 7 Week Programs, Powerlifting Program, Programs

Squat frequency: 2, 3
Bench press frequency: 3, 4
Deadlift frequency: 1, 2

10 Week Glute Hypertrophy Workout Program Spreadsheet

By Kyle Risley
Last updated February 11, 2024

Experience level: Advanced, Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Glute hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound glute movements and targeted accessory movements to strengthen the full body, not just the glutes.

[Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Muscle Groups, Programs
Tagged With: 10 Week Workout Plan, 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

12 Week RPE Powerlifting Peaking Program by Mignone Strength

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Program Overview

This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]

Filed Under: Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Dorian Yates Workout Routine [1987-1992] Spreadsheet

By Kyle Risley
Last updated September 29, 2020

Experience level: Advanced

Weeks: 6

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]

Filed Under: Bodybuilding Program
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

Block Periodization Powerlifting Program (up to 36 Weeks) by Your Strongest Year

By Kyle Risley
Last updated May 7, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: 36, 4

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.

I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]

Filed Under: Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

12 Week Supertotal Basics Program by Next Step Strength

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, SuperTotal

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]

Filed Under: 12 Week Programs, Olympic Weightlifting Programs, Powerlifting Program, SuperTotal Program
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 4
Bench press frequency: 2
Deadlift frequency: 2

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

By Kyle Risley
Last updated April 11, 2022

Experience level: Intermediate

Weeks: 12, 6

Periodization: Linear Periodization

Meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet.

[Read more…]

Filed Under: 12 Week Programs, 6 Week Programs, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2, 3, 4
Bench press frequency: 2, 3, 4
Deadlift frequency: 2, 3
Overhead press frequency: 2, 3, 4

14 Week Advanced Strength & Peaking Program – Squats & Science

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced

Weeks: 14

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]

Filed Under: 14 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

6 Week Beginner Powerlifting Peaking Block – Squats & Science

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 week beginner powerlifting peaking block from Squats & Science.

This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]

Filed Under: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

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