12-week Deadlift Specialization Workout

12-week Deadlift Specialization Workout

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This advanced, 12-week training program is designed to help you move some heavy iron and make some exceptional gains in the deadlift exercise.

The deadlift is an excellent exercise to develop glutes, hamstrings, quads, and even the traps.

These 4 phases of training are designed to be integrated into your upper body workouts, but do replace your legs/lower body training.

Here's How Its Broken Down:

Phase 1: Accumulation 1 (Weeks 1-3)
Considered the General Preparation Phase, it's purpose is to prepare you for the upcoming training phases.  The Posterior Chain is trained by using shorter rest periods to build work capacity.  The rep ranges are not extremely high because you are working up to a big 1-rep max in Week 12.

Phase 2: Intensification  (Weeks 4-6)
Deadlifts are introduced in this phase and the training frequency for the Posterior Chain is reduced to just 1 session per week.  This will allow for greater recovery from workout to workout, which in turn will allow a greater volume to be tolerated within that session.

Phase 3: Accumulation 3 (Weeks 7-9)
Consider this phase "controlled overtraining" and Phases 1 & 2 were designed to get you ready for this.  This phase utilizes twice-a-day training, which provides increased volume, frequency, and intensity.  You'll want to leave 2-3 days between sessions to facilitate recovery.

Phase 4: Peaking (Weeks 10-12)
The purpose of this phase is to drastically decrease the volume and frequency from the previous phase while still maintaining a high intensity.  This allows for peak performance during your 1 RM test in week 12.  Maximizing recovery in this phase is essential.

What It Includes:

  • 8 total Posterior Chain workouts performed over 12 weeks
  • PDF version of all the programs
  • Program accessible through Vitruviant software where you can input and track your training weights and reps

    Exercise Equipment

    These are strength training-based workouts.  We understand you may not have access to every piece of equipment in a program.  You will be provided guidance of exercise variations as alternatives, but you should at least have access to these pieces of equipment:

    • Dumbbells
    • Barbell
    • Squat Rack with Pins
    • Podium
    • Blocks
    • Chains
    • Leg Curl
    • Back Extension
    • Glute-Ham Machine

    Terms & Conditions

    • All training services are non-refundable
    • Results may vary. 
    • Before starting any exercise, nutrition or supplement program, consult with your healthcare practitioner


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