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Deadlift ProgressWeekWarm-Up Sets
Main Set # Reps
Weight (lbs)
5
Week 110xbar (RDL), 5x135, 5x185, 5x2251270
6
Week 210xbar (RDL), 5x135, 5x185, 5x2252270
7
Week 310xbar (RDL), 5x135, 5x185, 5x2253270
8
Week 410xbar (RDL), 5x135, 5x185, 5x2251275
9
Week 510xbar (RDL), 5x135, 5x185, 5x2252275
10
Week 610xbar (RDL), 5x135, 5x185, 5x2253275
11
Week 710xbar (RDL), 5x135, 5x185, 5x2251280
12
Week 810xbar (RDL), 5x135, 5x185, 5x2252280
13
Week 910xbar (RDL), 5x135, 5x185, 5x2253280
14
Week 1010xbar (RDL), 5x135, 5x185, 5x2251285
15
Week 1110xbar (RDL), 5x135, 5x185, 5x2252285
16
Week 1210xbar (RDL), 5x135, 5x185, 5x2253285
17
Week 1310xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751290
18
Week 1410xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752290
19
Week 1510xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753290
20
Week 1610xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751295
21
Week 1710xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752295
22
Week 1810xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753295
23
Week 1910xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751300
24
Week 2010xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752300
25
Week 2110xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753300
26
Week 2210xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751305
27
Week 2310xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752305
28
Week 2410xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753305
29
Week 2510xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751310
30
Week 2610xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752310
31
Week 2710xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753310
32
Week 2810xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751315
33
Week 2910xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752315
34
Week 3010xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753315
35
Week 3110xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751320
36
Week 3210xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752320
37
Week 3310xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753320
38
Week 3410xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751325
39
Week 3510xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752325
40
Week 3610xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753325
41
Week 3710xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751330
42
Week 3810xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752330
43
Week 3910xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753330
44
Week 4010xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2751335
45
Week 4110xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2752335
46
Week 4210xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2753335
47
Week 4310xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2951340
48
Week 4410xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2952340
49
Week 4510xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2953340
50
Week 4610xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2951345
51
Week 4710xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2952345
52
Week 4810xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2953345
53
Week 4910xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2951350
54
Week 5010xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2952350
55
Week 5110xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2953350
56
Week 5210xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2951355
57
Week 5310xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2952355
58
Week 5410xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2953355
59
Week 5510xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2951360
60
Week 5610xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2952360
61
Week 5710xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2953360
62
Week 5810xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2951365
63
Week 5910xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2952365
64
Week 6010xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2953365
65
Week 6110xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2951370
66
Week 6210xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2952370
67
Week 6310xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x2953370
68
69
70
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72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
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92
93
94
95
96
97
98
99
100