I have seen this repeated so many times, and I am not going to argue about the benefits of the squat. But there are also reasons why it is not the king:
- There is little to no grip or arms used in this movement.
- It puts a lot of pressure on the spine and disks of the back (back squat specifically).
- Hip and ankle mobility can be a huge limiting factor in achieving proper range of motion on this movement.
If you want a thick, strong back, impressive lumbars, head-squeezing traps and a strong and sexy core, this program is for you!
The deadlift requires grabbing the bar with your hands, driving through your legs and hips, and it actually starts at a DEAD STOP, whereas the recoil effect at the bottom of the squat can aid in your lift. The deadlift requires, as the name implies, lifting from a dead stop. Plus, there is no pressure on the spine and if done correctly, can actually be rehabilitative for your body.
In this program, we deadlift on EVERY SINGLE TRAINING DAY! We slam it, wham it, and add in deadlifts that focus on different bodyparts. The deadlifts we will do in this program are:
- Conventional Deadlift: Click here to watch the video.
- Sumo Stance Deadlift: Click here to watch the video.
- Snatch Grip Deadlift: Click here to watch the video.
- Wall Facing Deadlift: Click here to watch the video.
- Straight Leg Deadlift: Watch video 1 and video 2.
Sean Torbati from High Performance Nutrition demonstrates proper sumo deadlift form.Some days we will do a progressive overload scheme, as seen below. Do this for six weeks.
If you wish, add 5lbs to your max and do it all over again. But we believe 6 weeks will be enough to make a huge difference in your back health, core strength, and lead to HUGE LEAN MASS GAINS AND FAT LOSS!
Before You Begin: Click here to Determine Your One Rep Max
Use this calculator to determine your estimated one rep max based on a heavy weight and number of reps you know you can perform (Example: 225lbs x 5 reps on the bench press). You will need to calculate your estimated one rep max (1RM) for the bench press, squat, deadlift, and shoulder press
All calculations for weeks 15 use the 1RM you calculated above. Week 6 uses the new 1RM value you earned in week 5.
Progression Chart for Weeks 1-6Calculate your workouts before you even go into the gym to help yourself start to visualize the lifts. If your estimated one rep maxes are accurate, you WILL accomplish these lifts and it is more of a to-do list than a question of if you can or can't do it!
If any calculations give you a number that isn't whole or not possible, round up or down to the nearest possible weight depending on how you feel, just make sure you note what you did! Example: 265lbs x .65 = 172.25lbs (not a possible weight), I am feeling strong so I will round to 175lbs.
- Week 1: WarmUp, 1RM x .65 x 8 reps, 1RM x .60 x 9 reps, 1RM x .55 x 10 reps
- Week 2: Warmup, 1RM x .60 x 10 reps x 5 sets
- Week 3: Warmup, 1RM x. 70 x 7 reps, 1RM x .65 x 8 reps, 1RM x .60 x 9 reps
- Week 4: Warmup, 1RM x .8 x 5 reps, 1RM x .75 x 7 reps, 1RM x .70 x 8 reps
- Week 5: Warmup, 1 RM x .50 x 6 reps, 1 RM x .70 x 5 reps, 1RM x 1.05 x 3 reps
- Week 6: (DELOAD) Warmup, NEW 1 RM x .65 x Failure, NEW 1 RM x .65 x reps from first set/2, NEW 1 RM x .65 x reps from first set/4
In each week except 2 and 5, feel free to exceed the prescribed repetitions for the second and third working sets if you are able, to challenge yourself further! [imagemap id="24346"]
Unflavored MTS Vasky is your pre-workout "plus one." Add it to your favorite formula and pump up your gains. Order now.
Deadlift Every Day Workout SystemHere is the schedule:
- Day 1 - Quad Dominant Leg Day
- Day 2 - Chest and Biceps Day
- Day 3 - Off
- Day 4 - Hamstring Dominant Leg Day
- Day 5 - Back Day
- Day 6 - Delts and Triceps Day
- Day 7 - Off
|Quad Dominant Leg Workout|
|Sumo Deadlifts - Use the Chart|
|Calf Raise of Choice||3||15|
Leg Press - Pyramid up in weight like 135 x 15, 225 x 12, 315 x 10, 365 x 8, 405 x 6.
|Chest and Bicep Workout|
|Wall Facing Deadlifts||5||10|
|Bench Press - Use the Chart|
|Hammer Strength Incline Press or Machine of Choice||5||6-15|
|Rope Cable Curls||4||10-15|
Hammer Strength Incline Press or Machine of Choice - Pyramid up in weight like 135 x 15, 225 x 12, 315 x 10, 365 x 8, 405 x 6. This set is a drop set with 3 total drops at 30% drop each.
Dumbbell Flyes - Pyramid up in weight like 135 x 15, 225 x 12, 315 x 10.
|Hamstring Dominant Leg Workout|
|Straight Leg Deadlifts||3||20|
|Dumbbell or Kettlebell Goblet Squats||5||10|
|Lying Leg Curl||4||15|
|Seated or One Leg Curl||4||15|
|Calf Raise of Choice||3||15|
Dumbbell or Kettlebell Goblet Squats - 5 TOTAL SETS! Work up as you can per YOUR strength. 10x10, 20x10, 30x10, 40x10, 50x10.
|Conventional Deadlifts - Use the Chart|
|Pull Ups (weighted if you can)||3||5-15|
|Machine Row (Hammer or similar)||3||6-15|
|Lat Pull Down||3||8-15|
|Delts and Triceps Workout|
|Snatch Grip Deadlifts||3||15|
|Standing Overhead Shoulder Press (barbell or dumbbell)||5||6-15|
|Dumbbell or Machine Lateral Raise||4||10-15|
|Rear Delt Machine or DB||4||10-15|
|Shrugs with Barbell, DB or Machine||4||10-15|
- You can do this ANY 5 days of the weektake TWO rest days.
- Do abs 2-3 times a week. See this:
- You can sub ANY exercise with a movement for the same muscle.
- Order can be moved around on a given day, but try not to.
- When you can get more than the max number of reps (let's say you get 12 when it is a 6-12 rep exercise), then raise the weight 10lbs.
What is the Point of Week 6?Week 6 is the deload week that your body will NEED after 5 weeks of pushing yourself to the limit with these workouts. DO NOT SKIP THIS WEEK! It is crucial to your long term progress.
Cardio During This ProgramI usually recommend high intensity interval training, but this is a very demanding program and we want to promote recovery. For this purpose, I recommend at least 2-3 sessions at 20 minutes each post workout (or anytime NOT preworkout, see this) for overall health. Increase cardio as needed to keep losing fat or if trying to gain lean mass, keep it at the recommended 2-3 times per week.
Your Diet PlanWe have a viable option for both dieting and gaining lean mass!
SupplementsWe will keep it simple. A pre-workout to promote sick pumps, blood flow and lean mass gains, an intra-workout to fuel your muscles during training, a pump inducer to provide sick blood flow and pumps, a NAD-enhancer and a carb and protein for fuel!
- Pre-Workout (Consume 30 minutes prior to your workout) - MTS Nutrition Ruckus, MTS Nutrition Vasky, HPN C2, HPN Nr, MTS Nutrition Carb 10
- Intra-Workout (Sip during training) - MTS Nutrition Machine Fuel
- Post-Workout (Consume immediately after training) - MTS Nutrition Machine ISO, MTS Nutrition Carb 10
MTS Nutrition RUCKUS: Nitrate based preworkout for extreme pumps and energy!
MTS Nutrition Vasky: The Ultimate Pre-Workout Pump Inducer PERFECT for stacking with P3.
HPN C2: The highest quality Creapure to ensure lean mass gains and optimal performance and recovery.
HPN Nr: Increase NAD levels to take muscle endurance and pump beyond imagination.
MTS Nutrition Carb 10: Low Molecular Weight carbohydrate designed to saturate muscles quickly with fuel for the most epic pump.
MTS Nutrition Machine Fuel: Hyper-Saturate your muscle cells with BCAA alongside Agmatine and Taurine.
MTS Nutrition Machine Whey: Create Rapid Amino Flooding into your muscles to maintain the pump and promote recovery post workout.