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Home » 2 Day Deadlift Programs » Page 3

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.

9 Week Conjugate Powerlifting Program (Squat + Deadlift Only)

By Kyle Risley
Last updated September 22, 2019

Experience level: Intermediate

Weeks: 9

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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 twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]

Filed Under: 9 Week Programs, 9 Week Squat Programs, Deadlift Workout Program, Lift Specific Program, Programs, Squat Program

Squat frequency: 2

Deadlift frequency: 2

Thinner Leaner Stronger Workout Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: Indefinite

Periodization: Block Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


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

Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]

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

3 Day 20 Week Powerlifting Program by Powerlifting Academy

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 20

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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 20 week powerlifting program with 3 training days per week. It was originally published by Powerlifting Academy, a German coaching group. There is also a 16 week version available. [Read more…]

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

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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

Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]

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

Coolcicada 6 Day PPL Spreadsheet

By Kyle Risley
Last updated June 10, 2020

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


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 Coolcicada PPL is a popular 6 day PPL  that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters. [Read more…]

Filed Under: Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

16 Week Wave Loading Powerlifting Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 16

Periodization: Block Periodization, Wave Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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

Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

Fred Hatfield (Dr. Squat) 12 Week Peaking Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating 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 12 week powerlifting peaking program designed by Fred Hatfield. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. It also includes a powerlifting meet attempt calculator. [Read more…]

Filed Under: 12 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

Brendan Tietz 7 Week Intermediate Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 7

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Hypertrophy, 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 spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]

Filed Under: 7 Week Programs, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Alan Thrall Program Spreadsheet – Untamed Method

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 13

Periodization: Block Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


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 13 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. [Read more…]

Filed Under: 13 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 4
Deadlift frequency: 2

Robert Frederick 4 Day Hypertrophy Program Spreadsheet (Modified Sheiko)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4, 5, 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 modified version of the 4 day advanced medium load Sheiko program with more reps in the 70-80% 1RM range and a greater focus on hypertrophy. There is a little more volume overall as well. [Read more…]

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

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