The One Lift You Must Master

The One Lift You Must Master

 

Work the deadlift to become big, strong and athletic – and stay that way for your entire life.

 

How it Works:

To get better at anything, you need to practice it often. But because the deadlift works the body so hard, it is not usually done more than once a week. This program, however, cycles the intensity, allowing you to train the deadlift in different rep ranges three days a week without wearing out your lower back or compromising your recovery. As your technique improves, so will your gains – and in four weeks, you won’t look like “most people” anymore. You will look like a deadlifter.

 

Directions:

Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between sessions. Exercises are marked “A” and “B” are alternated, so you will do one set of A, rest, then B, rest again, and repeat until all sets are complete for the pair. Week 1 of the program appears here.

 

 

Day 1:

  • 1 Deadlift – AMAN for 10, 6 to 8, 6 to 8, and 6 to 8 reps
  • 2A Goblet Squat – 5 sets of 5 reps
  • 2B One Arm Dumbbell Row – 4 sets of 12 to 15 reps
  • 3A Alternating Dumbbell Press – 3 sets of 8 to 10 reps
  • 3B Single Leg Banded Hip Thrust – 3 sets of 12 to 15 reps
  • 4A Face Pull – 3 sets of 20 reps
  • 4B Pallof Press – 3 sets of 8 reps (each side)

 

Day 2:

  • 1 Deadlift – 8 sets of 2 reps
  • 2A Romanian Deadlift – 3 sets of 6 to 8 reps
  • 2B Push Up – 3 sets AMAP
  • 3A Batwing Row – 4 sets of 8 to 10 reps (each side)
  • 3B Bulgarian Split Squat – 3 sets of 8 reps (each leg)
  • 4 Chin Up – 5 sets of 5, 4, 3, 2, 1 reps

 

Day 3:

  • 1A Reverse Grip Bent Over Row – 3 sets of 8 reps
  • 1B Barbell Glute Bridge – 3 sets of 8 reps
  • 2 Deadlift – 3 sets of 5 reps
  • 3A Bench Press – 3 sets of 5 reps
  • 3B One Arm Dumbbell Row – 2 sets of 15 reps (each side)
  • 4A Farmer’s Walk – 3 sets of 30 to 50 yards
  • 4B Goblet Squat – 3 sets of 10 repskbell swautting
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