This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition.[Read more…]
Best Deadlift Programs for 2023
These powerlifting deadlift programs, many of which are designed for peaking, will help you achieve some new PRs on the king of the lifts! Enjoy these free spreadsheets.
Popular Deadlift Routines:
- Mag Ort Deadlift Program
- Vince Anello 14 Week Deadlift Program
- Coan & Phillipi Deadlift Program
- Greg Nuckols 28 Programs (include deadlift-only programs)
- N-Suns Programs (includes deadlift-focused programs)
Many of the below routines are general "peaking programs" that can be applied to whichever lift(s) you wish to peak. Therefore they have been included in this deadlift program section.
- Deadlifts vs Rack Pulls
- Barbell Deadlift vs Trap Bar Deadlift
- What are Dimel Deadlifts?
- How to Deadlift with Proper Form
- Deadlift Muscles Worked
- Romanian Deadlift Benefits & Muscles Worked
- Romanian Deadlift Alternatives
Want more? Search the Lift Vault Program Library!
Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).
The latest deadlift programs are also available below.
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…]
Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]
- February 23, 2020 – Fixed mix up between pin squats and partial deadlifts. Thanks to a reader for pointing out the misinterpretation via the contact form.
- July 29, 2019 – Fixed permissions for the spreadsheet. You should be able to make a copy of it now. Apologies for any inconvenience.
An 8 week deadlift specialty program that utilizes high block pulls, low block pulls, and competition style deadlifts to help build maximal deadlift strength. [Read more…]
Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito.
The advanced deadlift program is structured as follows: [Read more…]
10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂
Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.
This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses.
- Deadlift 1x weekly, 11 weeks
- Rep range declines from 10 to 1
- % of 1RM increases from 63% to 110%
Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg).
This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.
Greg Nuckols released 28 program variations through his site, Stronger by Science.
In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.
nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler’s 5/3/1 strength program. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those who stick with it tend to find great results from the additional work capacity.
Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger.
Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run.[Read more…]
The powerlifting GOAT, Ed Coan, designed this deadlift program for Mark Phillipi. If you’re looking to make serious deadlift gains, give this 10 week program a try. It programs the athlete to deadlift 1 time per week. Each session includes a heavy triple followed by a high number of speed deadlift triples, then barbell shrugs.
How many times a week should I deadlift?
Many novice lifters can see good progress deadlifting just once per week. When progress deadlifting once a week becomes difficult, it can be helpful to add a second deadlift training session in the week that utilizes lighter weight. Using a deadlift variation on this second deadlift day, like defecit deadlifts or paused deadlifts, can help improve weak points in the movement.
Should I do sumo or conventional deadlift?
This depends on many factors, including the proportions of the lifter’s body (arm length, torso length, and leg length) as well as individual preference. BarBend has a pretty indepth article on this subject, as does Powerlifting Technique.
Tip: Try both and see which feels more comfortable for you. Conventional can be simpler to teach to a novice lifter, but that doesn’t necessarily mean it’s in their best interest to pull conventional forever.
What is a good beginner deadlift program?
Any good powerlifting or strength program will include deadlifts, so a “good beginner deadlift program” is essentially synonymous with a “good beginner powerlifting program.”
How do I increase my deadlift?
This depends on many different factors that can’t be covered in full detail here. Two popular methods for increasing maximal deadlift strength is to increase training volume and to improve weak points in the lift. For building strength in the bottom of the lift, defecit deadlifts, paused deadlifts, and “1 and a half deadlifts” can be used. Lockout strength can be developed using heavy rack pulls and banded deadlifts. For more tips, checkout Powerlifting Technique.