# THE DEADLIFT: KING OF ALL EXERCISES

## A 10-week Deadlift Program for Greater Strength and Size

by

By Jim Stoppani, PHD

FLEXONLINE.COM

When it comes to building brute strength and animal size, the deadlift ranks highest on the list. It doesn‘t get any simpler than pulling a heavy barbell straight off the floor - using nearly every muscle in your body, in the process. That‘s why it‘s such an effective movement for packing on pure size. To reap the benefits of the deadlift, follow this 10-week training program. Begin by testing your one-rep max. Then retest the week after completing the program.

Although not considered nearly as accurate, it is possible to estimate your 1RM without doing a true 1RM test. The most commonly used equation is the Epley or Nebraska formula:
1 RM = [1 + 0.0333 x reps completed] x weight lifted

Using this equation, if you completed 10 reps on the deadlift with 225 lb., then:
1 RM = [1 + 0.0333 x 10] x 225 lb.
1 RM = 1.333 x 225 lb.
1 RM = 300 lb.

Try to use a weight that allows you to complete no more than 10 reps. The more reps you do to estimate your 1RM the less accurate the estimate is.

10-WEEK PROGRAM

 Week 1: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 75% 3 min 8/3 60% 90 sec Squats 4/8 15 90 sec Romanian Deadlifts 3/8 90 sec Good Mornings 3/8 90 sec Leg Extensions 3/8 90 sec Leg Curls 3/8 90 sec
 Week 2: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 80% 3 min 8/3 65% 2 min Front Squats 4/8 90 sec Good Mornings 3/8 Superset with Romanian Deadlifts 3/8 90 sec Leg Extensions 3/8 - Superset with Leg Curls 3/8 90 sec
 Week 3: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 85% 3 min 6/3 70% 2 min Squats 3/8 90 sec Romanian Deadlifts 3/8 90 sec Good Mornings 3/8 90 sec Leg Extensions 3/8 90 sec Leg Curls 3/8 90 sec
 Week 4: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 90% 3 min 5/3 70% 2 min Front Squats 3/8 90 sec Good Mornings 3/8 - Superset with Romanian Deadlifts 3/8 90 sec Leg Curls 3/8 90 sec Superset with Leg Extensions 3/8 -
 Week 5: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 80% 3 min 5/3 65% 2 min Squats 4/5 1 min Romanian Deadlifts 3/5 1 min Good Mornings 3/5 1 min Leg Extensions 3/5 1 min Leg Curls 3/5 1 min
 Week 6: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 85% 3 min 3/3 70% 2 min Front Squats 4/5 1 min Good Mornings 3/5 1 min Romanian Deadlifts 3/5 1 min Leg Curls 3/5 - Superset with Leg Extensions 3/5 1 min
 Week 7: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 90% 3 min 3/3 75% 2 min Squats 2/5 1 min Romanian Deadlifts 2/5 1 min Good Mornings 2/5 1 min Leg Extensions 3/5 1 min Leg Curls 3/5 1 min
 Week 8: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 95% 3 min 3/3 70% 2 min Front Squats 2/5 1 min Good Mornings 2/5 1 min Romanian Deadlifts 2/5 1 min Leg Extensions 3/5 1 min Superset with Leg Curls 3/5 1 min
 Week 9: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/2* 97.5% 3 min 3/3 70% 2 min Squats 2/5 1 min Good Mornings 2/5 1 min Romanian Deadlifts 2/5 1 min Leg Extensions 3/5 1 min Leg Curls 3/5 1 min
 Week 10: Exercise Sets/Reps Weight (%RM) Rest Deadlifts 1/1* 100% 3 min 2/3 60% 2 min Squats 2/5 1 min Good Mornings 2/5 1 min Leg Curls 3/5 1 min Superset with Leg Extensions 3/5 1 min
 Week 11: Test 1 RM for deadlift

*Do several warm-up sets to get up to working set weight

 TRAINING SPLIT DAY BODYPARTS Monday Deadlifts, legs and calves Tuesday Chest, triceps and abs Wednesday Back, biceps and forearms Thursday Shoulders, traps and abs Friday Legs and calves Saturday Rest Sunday Rest