According to this training plan, you will perform deadlift exercises only 3 times a week:
Mon: Training
Tue: Day-off
Wed: Training
Thu: Day-off
Fri: Training
Sat: Day-off
Sun: Day-off
It is asked that you follow a straightforward pattern of one day on, one day off to allow your body a day to recover between bouts of training.
PROGRESSION BREAKDOWN
PROGRESSION BREAKDOWN
The volume (in terms of sets of deadlifts) increases over the first few weeks and peaks in weeks 7 and 8, following an inverted U-shape.
The peak % of 1RM climbs from 75% of 1RM in week one to 102.5% (your new max attempt) in week 13.
Session 2 provides a low intensity Olympic weightlifting load weekly to provide technical training and muscle memory support.
PROGRAM UPDATE
PROGRAM UPDATE
We want you to have access and the best possible training experience. That's why my team has been hard at work on an updated DEADLIFT version for all your needs!
Here’s what’s new in this program:
NEW! Interactive video library;
NEW! Pre and post-workout stretch;
NEW! Detailed special warmup;
NEW! Supplementary exercises to attack your weak points;
NEW! More exercises to strengthen your core;
NEW! Strength Training Reps and Sets Schemes;
NEW! Truly interactive design;
NEW! Mobile version for greater viewer experience even on small screens.
Awesome programming, not too intense but effective. I’m at week 5 and already seeing my deadlift improve, mentally and physically. I recommend for anyone looking for an effective program
J
Jay Reyes
Percentages a little too high...
I haven't been able to get through the first block because the prescribed deadlift percentages are too high. There is no way I'm hitting 85% for reps at week 2 or 3. The exercise selection otherwise makes sense. This is coming from the perspective of a class 1 powerlifter. I'm going to restart the program taking 50lbs off my 1rm for the first 2 blocks.
Hi!
Thanks for your reply!
Yes, it is possible that this load can be too intensive. From our perspective athlete start this cycle when he is in normal shape (around 80-85%) of his readiness.
Of course it is smart move to scale down the load if needed and stay at the optimal intensity.
Once again thank for reaching us and feel free to contact again if needed!
Good luck!
i
ivan salvatierra
Great program
Great program to increase PR's. I was stuck for a while and this program helped me increase my PR by 20 lbs easily after 12 weeks.
It's always rewarding to see our athletes achieve their fitness goals and make progress. Keep up the fantastic work, and if you have any more feedback or need assistance with anything else, feel free to reach out. Happy lifting!
R
Riccardo Sandonà
Deadlift 2.0
Perfect training to perform new personal best in deadlift and also nice for athlete who need to develop strenght during off season or in pre season
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2026, I officially earned my PhD in Sport Science!
Do I need a new Olympic Deadlift program if I trained according to the Deadlift 1.0 program?
The answer is yes, 100%! Deadlift only program is a completely new program. This deadlift cycle is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.
How frequently should I train?
This best deadlift program is designed to be 3 days per week. We do not recommend training 3 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.
Can I combine it with other types of training?
We do not recommend combining this increase deadlift program with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The program's effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.
Is it necessary to train in weightlifting shoes?
We highly recommend you to wear weightlifting shoes during this deadlift program pdf, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
Develop deadlift strength and achieve a new Deadlift PR through a 12-week Olympic-weightlifting deadlift cycle built around deadlift variations, squats, pulls, Olympic-lifting support drills and core/GPP work.
Expected Result
10–15% Deadlift increase target; new Deadlift PR, stronger posterior chain/back/legs, better pulling power for Olympic lifting and readiness for an optional Week 13 PR/maxout session.
Target Audience (Training Level)
Intermediate to Advanced; weightlifters, functional fitness athletes and strength athletes who want a dedicated deadlift-strength block and already understand basic barbell lifting.
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (detailed video guides / interactive video library for all exercises)
Trial / Demo Available
Yes — first 3 sessions free
Payment Type
One-time purchase
Price
$45.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
First 3 sessions free, interactive video library, mobile-friendly version, TrainHeroic App option, PR/maxout recommendation, recommended articles and free training tools/resources on the site.
Delivery Format
Online (digital)
Should I have active internet connection after download?
GHD / hyperextension setup useful; otherwise no dedicated machines required.
Training Location
Gym / fully equipped weightlifting facility or garage gym with Olympic-lifting equipment
Nutrition
No dedicated nutrition plan; landing/PDF emphasize sleep, nutrition and recovery responsibility for best results.
Warm-Up Included
Yes — general warm-up and detailed special warm-up included
Post-Workout Included
Yes — post-workout stretching / cooldown included
Mobility Included
Yes — warm-up, pre/post-workout stretching, recovery and flexibility guidance included; not a standalone mobility program.
Customization Available
Yes — loads are percentage-based from current 1RM/PR and auxiliary work uses RPE; optional sets, load scaling and recovery/cardio additions can be adjusted by the athlete.
Type of Workload (Sets, Reps, Percentages)
Sets, reps, % of PR/1RM (Deadlift plus Snatch/Clean & Jerk/Back Squat as needed), RPE Light/Medium/Challenging/Heavy, optional sets, supersets, timed holds and PR/maxout protocol.
Pregnancy / Postpartum Safe
Not specified / consult a professional
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness component; focus, technical control and recovery discipline are emphasized.
Fixed Time/Days or Flexible
Fixed 12-week / 3-days-per-week structure; Mon/Wed/Fri suggested and optional Week 13 PR/maxout timing can be adjusted.
Main Exercises (Used the Most)
Deadlift, Deficit Deadlift, Block Deadlift, Romanian Deadlift, Deficit RDL, Clean Pull + Clean, Power Clean, Snatch Technique, Clean & Jerk Technique, Front Squat, Back Squat, Bench Back Squat, Good Morning, Split Squat, Lat Pull, Plank/Side Plank, Disc Hold/Juggling, Wrist Flexion.
Good For Recovery/Rehab
No — performance and strength-focused, though warm-up, tapering, stretching and recovery guidance are included.
Adjustable Load
Yes
Coach Feedback Included
No
Community
No
Progress Tracking
Yes — through 1RM percentage progression, 12-week block structure and optional PR/maxout assessment.
Rest Day Guidance
Yes — one day on/one day off pattern, no 3 training days in a row, recovery activities such as sauna/massage, and optional low-intensity cardio up to 30 minutes.
Volume Level
Moderate to High; volume builds and peaks before taper
Intensity Level
Medium to Heavy / High; heavy work progresses toward PR/maxout attempts up to about 102.5%.
Fat Loss or Muscle Gain
Strength / Deadlift PR; not primarily fat loss, though it supports muscle and strength development.
I love this manual! I’ve learned new, efficient exercises to work through mobility for specific barbell movements. The layout, the videos and explanation of exercises are also really great! Thank you! Very happy I bought this.
This is a really good program and package. there are so many lessons to glean from this program: not just the weight or volume, but the intensity, commitment and willingness to give everything to succeed. "Uncle Rus" also shows how to perform the accessory exercises very well. top marks and well done to the team at Torokhtiy Media
It's an extremely good program for beginners who are getting to know the discipline. It works very well for people with previous experience in lifting as well.
Went through week one before planned break to feel it out
So I went through the first week before I got on my 2 week break, mostly to feel out the program and make my mind on it.
So, as of now I can say that I do enjoy the volume and the general idea of the plan. It’s very well structured (though I will never be a huge fan of bench presses) and I can clearly see the potential. One note - if you plan to do it with Oly lifting in mind the optional day IS NOT optional for you.
Overall i highly recommend it to build strength foundations regardless of how experienced you are.
I never was able to do a proper snatch because I had fear of going under the bar. This program helped me improve in the technique and build confidence doing the snatch. I was also able to increase the weight. Watch my videos here. https://www.instagram.com/jasonjustlifts/reel/DYUyUqVOkY4/
I made good progress with the lifts in terms of stability and execution. Highly recommended if you already have some experience in the lifts but still have a lot to solidify.
