12-Week Powerlifting Deadlift Program with PDF

If you’re looking for a comprehensive, easy-to-follow, and effective powerlifting deadlift program that can level up your lifting ability, you’ve come to the right place.

In this article, I’ve shared an ultimate 12 week deadlift program that can help you increase your one-rep max in a strategic manner.

About Program

Sessions/Week

It involves training twice weekly. You’ll work on your strength one day; the other day, you’ll train for hypertrophy, endurance, and mobility.

Workout Goal

The goal of this program is pretty simple – increase weight on the bar every week and try to maximize your 1RM by 20-25 pounds at the end of the plan.

Equipment/Accessories Needed

Besides an Olympic barbell and weight plates, you need a weightlifting belt to protect your back. Using lifting straps or chalk will also help you lift more weight.

Who Can Do It

This 12-week deadline routine is for intermediates who have been lifting for a while.

If you’re a beginner, first improve your basics and bolster your fundamental strength.

And if you’re an advanced lifter, it is best for you to train under professional coaches to take your strength to the next level.

Target Gender

People of all genders can try this program to build up their deadlifts.

Warm-up Exercises

Pick any two to three exercises and do them for 10 minutes.

• 5-min Full Body Foam Rolling
• 5-minutes on the Stationary Bike (Low intensity)
• 5-minute Incline Treadmill Walk (Low intensity)
• 10-20 Leg Swings Back and Forth
• Ten reps Cat-Cow

Weight to Lift

• Round 1– 40% of your one-rep max, 2-min rest.
• Round 2 – 60% of your 1RM, 3-min rest.
• Round 3 – 70-80 % of your 1RM, 4-min rest.
• Round 4 – 80-90% of your 1RM, 4-min rest.
• Round 5 – One rep max, 4 minute rest

Additional Instructions

• Increase 2-5% weight every subsequent week.
• Perform supportive exercises after completing all rounds of Deadlift.
• You can lift more weight and break your 1RM by repeating the same movements over and over.
• Depending on your choice, you can add more supporting lifts on your training day.
• Make sure you get adequate rest in between the training days.
• Aim for heavier loads each succeeding week to create your new PR or 1RM.
• Besides deadlift and its accessory lifts, focus on bolstering your abdominal muscles.

12-Week Powerlifting Deadlift Program to Reach New 1RM

This program involves lifting heavy (deadlift) on day one to build strength and light to moderate weight (deadlift plus supportive lifts) on day two to develop muscle mass, endurance, and functional fitness.

Week 1

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Bent-Over Rows (2 sets x 10 reps)
2	2 x 6-8	Lat Pulldown (2 sets x 10 reps)
3	1 x 4-6	Cable Pull Through (2 sets x 10 reps)
4	1 x 2-4	Romanian Deadlift (2 sets x 10 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Deadlift	4 x 10-15	2-minute
Bent-Over Rows	4 x 10-15	2-minute
Hex Bar Deadlift	4 x 10-15	2-minute
Good Morning	4 x 10-15	2-minute

Week 2

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Barbell Clean (2 sets x 10 reps)
2	2 x 6-8	Barbell High Pull (2 sets x 10 reps)
3	2 x 4-6	DB Suitcase Deadlift (2 sets x 10 reps)
4	1 x 2-4	Low Back Extension (2 sets x 20 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Paused Deadlifts	4 x 10-15	2-minute
Front Squat	4 x 10-15	2-minute
Stiff Leg Deadlifts	4 x 10-15	2-minute
Seated Leg Curl	4 x 10-15	2-minute

Week 3

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Barbell Hack Squats (2 sets x 10 reps)
2	2 x 6-8	Bent-Over Rows (2 sets x 10 reps)
3	2 x 4-6	Lying Leg Curl (2 sets x 20 reps)
4	2 x 2-4	Barbell Hip Thrust (2 sets x 10 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Block Pull	4 x 10-12	2-minute
Barbell Snatch	4 x 10-12	2-minute
Sumo Deadlift	4 x 10-12	2-minute
Good Morning	4 x 10-12	2-minute

Week 4

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Hack Squat (2 sets x 10 reps)
2	3 x 6-8	Lower Back Extension (2 sets x 10 reps)
3	2 x 4-6	Bulgarian Squat (2 sets x 10 reps)
4	2 x 2-4	Leg Curl (2 sets x 20 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Deadlifts	4 x 10-12	2-minute
Deficit Deadlift	4 x 10-12	2-minute
Power Shrugs	4 x 10-12	2-minute
Barbell Row	4 x 10-12	2-minute

Week 5

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Lat Pulldown (2 sets x 10 reps)
2	3 x 6-8	Barbell Snatch (2 sets x 10 reps)
3	3 x 4-6	Cable Pull Through (2 sets x 10 reps)
4	2 x 2-4	Romanian Deadlift (2 sets x 10 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Sumo Deadlift	4 x 10-15	2-minute
Bent-Over Rows	4 x 10-15	2-minute
Hex Bar Deadlift	4 x 10-15	2-minute
Good Morning	4 x 10-15	2-minute

Week 6

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Barbell Clean (2 sets x 10 reps)
2	2 x 6-8	Lying Leg Curl (2 sets x 10 reps)
3	2 x 4-6	Barbell Hip Thrust (2 sets x 20 reps)
4	2 x 2-4	Low Back Extension (2 sets x 20 reps)
5	2 x 1	–

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Paused Deadlifts	4 x 10-15	2-minute
Power Shrugs	4 x 10-15	2-minute
Stiff Leg Deadlifts	4 x 10-15	2-minute
Seated Leg Curl	4 x 10-15	2-minute

Week 7

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 10-12	Barbell Hack Squats (2 sets x 10 reps)
2	2 x 8-10	Bent-Over Rows (2 sets x 10 reps)
3	2 x 6-8	Lying Leg Curl (2 sets x 20 reps)
4	2 x 4-6	Barbell Hip Thrust (2 sets x 10 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Block Pull	4 x 10-15	2-minute
Barbell Snatch	4 x 10-15	2-minute
Sumo Deadlift	4 x 10-15	2-minute
Good Morning	4 x 10-15	2-minute

Week 8

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Cable Pull Through (2 sets x 10 reps)
2	2 x 6-8	Step-up (2 sets x 10 reps)
3	2 x 4-6	Bulgarian Squat (2 sets x 10 reps)
4	2 x 2-4	Leg Curl (2 sets x 20 reps)
5	3 x 1

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Sumo Deadlift	4 x 10-15	2-minute
Deficit Deadlift	4 x 10-15	2-minute
Power Shrugs	4 x 10-15	2-minute
Barbell Row	4 x 10-15	2-minute

Week 9

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 10-12	Lat Pulldown (2 sets x 10 reps)
2	2 x 8-10	Barbell Snatch (2 sets x 10 reps)
3	3 x 6-8	Cable Pull Through (2 sets x 10 reps)
4	3 x 4-6	Romanian Deadlift (2 sets x 10 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Sumo Deadlift	4 x 10-15	2-minute
Bent-Over Rows	4 x 10-15	2-minute
Single-Leg Deadlift	4 x 10-15	2-minute
Good Morning	4 x 10-15	2-minute

Week 10

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Barbell Clean (2 sets x 10 reps)
2	1 x 6-8	Lying Leg Curl (2 sets x 10 reps)
3	1 x 4-6	Barbell Hip Thrust (2 sets x 20 reps)
4	2 x 2-4	Low Back Extension (2 sets x 20 reps)
5	4 x 1	–

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Paused Deadlifts	4 x 10-15	2-minute
Power Shrugs	4 x 10-15	2-minute
Stiff Leg Deadlifts	4 x 10-15	2-minute
Seated Leg Curl	4 x 10-15	2-minute

Week 11

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Barbell Hack Squats (2 sets x 10 reps)
2	2 x 6-8	Bent-Over Rows (2 sets x 10 reps)
3	2 x 4-6	Lying Leg Curl (2 sets x 20 reps)
4	2 x 2-4	Barbell Hip Thrust (2 sets x 10 reps)

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Block Pull	4 x 10-15	2-minute
Barbell Snatch	4 x 10-15	2-minute
Sumo Deadlift	4 x 10-15	2-minute
Good Morning	4 x 10-15	2-minute

Week 12

Monday

Round	Sets x Reps	Supportive Lifts
1	2 x 8-10	Cable Pull Through (2 sets x 10 reps)
2	1 x 6-8	Barbell Single-Leg DL (2 sets x 10 reps)
3	1 x 4-6	Bulgarian Squat (2 sets x 10 reps)
4	2 x 2-4	Leg Curl (2 sets x 20 reps)
5	5 x 1	–

Thursday

Exercise	Sets x Reps	Rest b/w Sets
Sumo Deadlift	4 x 10-15	2-minute
Deficit Deadlift	4 x 10-15	2-minute
Power Shrugs	4 x 10-15	2-minute
Barbell Row	4 x 10-15	2-minute

How Much Weight Should You Increase Every Week?

This is how you can progressively increase weight and set your new personal record (PR) for deadlifts.

Here, I’ve taken an example of a person who lifts 200 lbs and wants to improve his lifting ability.

Weeks	Increase Lbs (Approx)	1RM (lbs)
Week 1	0	200
Week 2	2	202
Week 3	2	204
Week 4	3	207
Week 5	3	210
Week 6	4	214
Week 7	4	218
Week 8	4	222
Week 9	4	226
Week 9	4	230
Week 10	4	234
Week 11	4	238
Week 12	2	240

This is how you can increase your deadlift from 200 to 240 lbs or 20% in 12 weeks.

Some people may be able to lift more weight after 12 weeks of the program, and some may find it difficult to increase any weight.

Increasing your one-rep max primarily depends on how consistently you follow the program, how much time you allow your muscles to recover, and how well you feed your muscles the optimum nutrition.

If you focus on everything properly, you can break your old PR and set a new one.

Download The Deadlift Workout Plan PDF

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