The Most Simple Deadlift Program Ever

The Most Simple Deadlift Program Ever

Achieving great new things with deadlifting? It’s actually quite simple. The harder you go, and the heavier you go, the more your body will grow. Fancy techniques? They’re for losers. 

With this - the most simple deadlift programever- you only need to deadlift once a week, while taking a break every four weeks. 

What are you looking to gain here? If you stick to the program, I’d say around a 30 increase in 1RM. Atleast. Could be as high as 50 for some and even 90 pounds for others. 

Before we get into the program, let’s take a quick look at the biggest benefits of deadlifting: 

You’ll Burn More Fat

If you’re looking to burn more fat, dieting will work, and so will cardio exercise (especially combined with dieting). But when you throw deadlifts into the mixer tooand combine them with resistance training, the fat will melt away.

Your Posture Will Improve

Because deadlifting boosts your core stability and strengthand takes aim at your muscles that are responsible for how straight you stand, deadlifting will improve your posture. 

A good posture is not only great for things like walking around like a tough motherf*****r, it’s also great for your long-term health. 

 You’ll Work More Muscles

Did you know that deadlifting targets more muscles thanany other workout regime

Yep, it even beats the squat hands down on this one. 

Increased Hormones 

Guys who want to be beasts need more growth hormone and testosterone in their body and deadlifting will help your body release more of these bad boys of the hormonal world. Muscle repair and growth will improve, too.

The Simplest Deadlift Program In The World:

First week: Do 5 x 5 x 70% of 1RM

Second week: Do 5 x 3 x 75% of IRM

Third week: Do 5 x 1 x 80% of IRM 

Fourth week: Take a break from deadlifts but keep moving. Maybe try weighted back raises

Fifth week: Do 5 x 5 x 75% of IRM

Sixth week: Do 5 x 3 x 80% of IRM

Seventh week: Do 5 x 1 x 85% of IRM

Eighth Week: And God rested on the eight day 

Ninth week: Do 4 x 5 x 85% of IRM

Tenth week: Do 4 x 3 x 85% of IRM

Eleventh week: Do 4 x 1 x 90% of IRM

Twelfth week: Take a break, son, but continue to move 

Thirteenth week: Do 3 x 5 x 85% of IRM

Fourteenth week: Do 3 x 3 x 90% of IRM

Fifteenth week: Do  3 x 1 x 95% of IRM

Sixteenth week: Break time!

Seventeenth week: Either go again or participate in a competition. Results by now should speak for themselves


Deadlifts are safe, notthat hard to do and they’re also really cheap. If you stick to the plan outlined above, you will see results over the long-term. 

After seventeen weeks, which equates to around four months, you’ll be much closer to your goalsand you won’t feel like you’ve worked that hard. This is simple but effective stuff for beasts. 

Go get some! 

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