The ultimate deadlift workout routine would consist of the following:
- Deadlift
- A deadlift variation like RDL, sumo, pause, deficit, or block deadlifts
- 3-4 accessory exercises to train the pulling muscle groups like rows or pulldowns
As a strength coach, the deadlift routine is one of the most important days to program. It’s especially important for powerlifting athletes. What makes the deadlift day so important is how delicate this session is due to the multiple mistakes athletes make with their current deadlifting technique.
This article will discuss the ultimate deadlift workout routine, what it would consist of, and how to properly execute it. Not knowing this information could limit your deadlift and ability to perform proper technique optimally.
Let’s get to it!
Table of Contents
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Best Deadlift Workout Routines For Your Goals
Finding the best deadlift program depends on your current ability and preferences. Below, we have provided the best deadlift training program for beginners who want to build size or strength.
The Best Beginner Deadlift Program
- Deadlift: 3 sets x 5 reps with 76% of your deadlift max
- Deadlift for Speed: 3 sets x 3 reps with 70% of your deadlift max
- Barbell Bent Row: 3 sets x 10 reps
- Cable Lat Pulldowns: 3 sets x 12 reps
- Dumbbell Shrugs: 3 sets x 15 reps
The Best Deadlift Program for Size
- Deadlift: 2 sets x 5 reps with 80% of your deadlift max
- Snatch Grip Romanian Deadlift: 3 sets x 6 reps
- Barbell Bent Row: 5 sets x 8 reps
- Cable Lat Pulldowns: 3 sets x 12 reps
- Seated Cable Rows: 5 sets x 20 reps
The Best Deadlift Program for Strength
- Deadlift: 2 sets x 5 reps with 80% of your deadlift max
- Deficit Deadlifts for Speed: 6 sets x 3 reps with 65% of your deadlift max
- Barbell Pendlay Bent Rows: 5 sets x 6 reps
- Cable Lat Pulldowns: 2 sets x 10 reps
- Dumbbell Shrugs: 3 sets x 12 reps
As you can see, each program has similarities and differences. Each deadlift day routine is built intentionally, with volume, intensity, and accessories carefully chosen to ensure lifters meet their goals for building size and strength or learning how to be a better deadlifter.
Looking for a deadlift program built for a powerlifter? Check out this powerlifting deadlift program that’ll take your strength to the next level to be a stronger athlete!
How To Plan Your Deadlift Workout
The best way to plan your deadlift routine is to train your deadlift, choose a variation that strengthens your weakness, and perform 3-4 accessory exercises to challenge the various pulling muscles of the body.
Not every person will follow the same deadlift workout plan, though. Those with different goals will approach their deadlift session differently, especially regarding the intensity and volume of training.
Size
If you want to build size, you will want to perform more reps with a lesser intensity. You will want to use a smaller percentage of your one-rep max to perform more reps to hit a fatigued state. This fatigue will allow your body to grow more due to an increased anabolic response.
You will also want to emphasize accessory movements to help build all the pulling muscles more effectively. These exercises, which involve deadlifts, greatly influence how much size you build and where you build it. The deadlift is known to grow the posterior chain tremendously.
Strength
You will want to perform fewer reps with more intensity to build strength. This means you will want to use a higher percentage of your max effort, particularly around 80% or higher.
You will also want to emphasize deadlift training, which means doing more barbell training than accessory training. If you want to be a better deadlift, you will want to deadlift more often! This is key to building a successful deadlift strength program and will lead you in the right direction.
Pro Tip: Hip recruitment is a common error I notice in performance. Many athletes struggle to recruit their hips effectively and can’t perform a strong lockout. Consider programming exercises that challenge your gluteus maximus to improve your hip's ability to engage in a stronger deadlift.
Struggling with your deadlift day workout plan? Check out how to warm up for deadlifts for better performance in your next session!
How To Perform The Deadlift Correctly
How to
- Set the loaded barbell on the ground and step up to it.
- Position your feet hip-width apart, with the barbell centered and close to your shins.
- Squat down and grip the barbell with an overhand or mixed grip, hands just outside your knees and shoulder width apart.
- Keep your lats engaged and your spine neutral.
- Lift the bar by driving through your heels through the floor and keeping the barbell close to your body.
- Extend your hips and knees simultaneously as you stand up.
- Lower the bar by pushing your hips back and bending your knees.
- Reset and repeat, focusing on maintaining proper form and technique every rep.
Pro Tip: One issue with the setup is that the barbell is too far from the lifter’s body. When you step to the barbell, you are within 2-3 inches of it, so when you squat down to grab it, your shins meet the bar and stay in contact with it from start to finish. If the barbell is too far from the body, you will lean forward, which will cause your spine to bend and prevent you from executing an optimal deadlift.
Are you looking for other ways to improve your deadlift? Check out this article about the 8 best deadlift progressions you can use to take your deadlift to the next level!
Benefits of the Deadlift
There are a few benefits to deadlifting:
- Deadlifts help improve grip strength, enhancing your ability to hold onto heavier loads that will benefit both strength training and everyday activities.
- Deadlifting fosters postural strength by targeting core muscles, including the abdomen and lower back, promoting stability and reducing the risk of musculoskeletal issues.
- Deadlifts engage multiple muscle groups, including the glutes, hamstrings, quadriceps, traps, and core, promoting significant muscle growth and strength development.
- Deadlifts elevate resting metabolic rate (RMR) by building lean muscle mass, leading to continued calorie expenditure even at rest. This makes deadlifts a valuable tool for those aiming to improve body composition, as they contribute to both muscle development and body composition.
- Incorporating deadlifts into your workout routine can lead to a strong hormonal response, including the release of growth hormone and testosterone, which promote muscle growth, recovery, and overall well-being. These hormonal changes amplify fitness gains, contributing to greater muscle development and metabolic rate regulation.
Looking to improve your deadlift? Check out these exercises combined with deadlifts to help you build a better deadlift routine for strength!
FAQ
Does 5×5 Work for Deadlifts?
The 5×5 program works for deadlifts, especially if you are a beginner. Those who are well into their lifting career might require a more extensive deadlifting program to provide a better stimulus for growth and development.
Is It Okay to Deadlift as a Beginner?
Yes, it is okay to deadlift as a beginner. The deadlift recruits a ton of different muscle groups, helping you not only get bigger but stronger as well. This is one of the top movements that should be a part of any program.
Should I Deadlift 2 or 3 Times a Week?
The number of times you deadlift a week depends on the intensity and style of the lift. If you deadlift sumo, you might want to do it 2-3 times a week as it is very technical. If you do a conventional deadlift, you might want to do it 1-2 times a week as it is simpler to master.
What To Read Next
- What Else Should I Do On Shoulder Day?
- What Else Should I Do On Chest Day?
- What Else Should I Do On Biceps Day?
- Can You Train Shoulders And Biceps On The Same Day?
- Can You Train Back And Legs On The Same Day?
- Deadlift Day After Squats: Should You Do It?
- Can You Workout Legs 2 Days In A Row? (Pros & Cons)
- Are You Deadlifting Too Much? 16 Signs To Know
- Can You Just Do Deadlifts For Back? Yes, But It’s Not Ideal
Citations
Berglund L, Aasa B, Hellqvist J, Michaelson P, Aasa U. Which Patients With Low Back Pain Benefit From Deadlift Training? Journal of Strength and Conditioning Research. 2015 Jul;29(7):1803–11.
Crewther BT, Heke TL, Keogh JW. The effects of a resistance-training program on strength, body composition and baseline hormones in male athletes training concurrently for rugby union 7’s. The Journal of Sports Medicine and Physical Fitness [Internet]. 2013 Feb 1;53(1):34–41. Available from: https://pubmed.ncbi.nlm.nih.gov/23470909/.
About The Author
Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.
