Original starter · 4 weeks
4-Week Deadlift Builder
Pull more from the floor with heavy deadlifts, deficit pulls and posterior-chain work.
4weeks
3days a week
12sessions
146working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 38 | 24 | −37% |
|---|
| Total reps | 254 | 143 | −44% |
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| Reps per set | 6.7 | 6.0 | −11% |
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| Average RPE | 7.1 | 5.6 | −21% |
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Week 1
HEAVY PULL - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | 75% | 04:00 |
|---|
| Front Squat | 3 × 4-6 | RPE 7 | 03:00 |
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| Barbell Row | 3 × 8-10 | RPE 7 | 02:00 |
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| Ab Wheel Rollout | 2 × 8-12 | RPE 7 | 01:00 |
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UPPER - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 75% | 03:30 |
|---|
| Overhead Press | 4 × 8 | 65% | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
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| Hammer Curl | 2 × 10-15 | RPE 7.5 | 01:15 |
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DEFICIT PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deficit Deadlift | 3 × 3-5 | RPE 7 | 03:00 |
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| Back Squat | 4 × 8 | 65% | 02:30 |
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| Good Morning | 3 × 8-10 | RPE 7 | 02:00 |
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| Hanging Knee Raise | 2 × 8-12 | RPE 7 | 01:00 |
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Week 2
HEAVY PULL - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 80% | 04:00 |
|---|
| Front Squat | 4 × 4-6 | RPE 8 | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
UPPER - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 80% | 03:30 |
|---|
| Overhead Press | 4 × 7 | 68% | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Hammer Curl | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
DEFICIT PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deficit Deadlift | 4 × 3-5 | RPE 8 | 03:00 |
|---|
| Back Squat | 4 × 7 | 68% | 02:30 |
|---|
| Good Morning | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
Week 3
HEAVY PULL - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 85% | 04:00 |
|---|
| Front Squat | 4 × 4-6 | RPE 8.5 | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 8 | 01:00 |
|---|
UPPER - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 85% | 03:30 |
|---|
| Overhead Press | 4 × 6 | 72% | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Hammer Curl | 3 × 10-15 | RPE 9 | 01:15 |
|---|
DEFICIT PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deficit Deadlift | 4 × 3-5 | RPE 8.5 | 03:00 |
|---|
| Back Squat | 4 × 6 | 72% | 02:30 |
|---|
| Good Morning | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
|---|
Week 4
HEAVY PULL - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | 65% | 04:00 |
|---|
| Front Squat | 2 × 4-6 | RPE 5.5 | 03:00 |
|---|
| Barbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Ab Wheel Rollout | 1 × 8-12 | RPE 5.5 | 01:00 |
|---|
UPPER - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% | 03:30 |
|---|
| Overhead Press | 3 × 5 | 60% | 02:30 |
|---|
| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Hammer Curl | 1 × 10-15 | RPE 6 | 01:15 |
|---|
DEFICIT PULL - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deficit Deadlift | 2 × 3-5 | RPE 5.5 | 03:00 |
|---|
| Back Squat | 3 × 5 | 60% | 02:30 |
|---|
| Good Morning | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Hanging Knee Raise | 1 × 8-12 | RPE 5.5 | 01:00 |
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