A Bigger Deadlift In 4 Weeks!

A Bigger Deadlift In 4 Weeks! Deadlift Day – one of my favorite gym days! This exceptional exercise is one of the keys to building overall strength, power, and size, and here’s the routine that can help you get more from your deadlift – so let’s get to it!

The Workout: Deadlift Day

It always makes sense to perform your main compound exercise, in this case the deadlift, first in your workout. Why? Because that’s when you’re fresh, at your strongest, and ready to go. So with that thinking in mind, the set and rep scheme that I’m suggesting for the deadlift is ideal for building strength. 

The Importance of Warming Up

Before you think about starting your working sets, you must prepare your body. Don’t just jump into your heaviest loads unprepared! That is a fast track to getting injured. Warm up first! This warmup is influenced by some of the warmups I used in my football articles. 

A deadlift warmup serves two key functions: (1)

• General Physical Preparation – Perform roughly 5 minutes of exercises such as Glute Bridges, Bird Dogs, and bodyweight Good Mornings. 
• Specific Barbell Warmup: Progressively heavier, low-rep sets which will get your central nervous system (CNS) ready and help establish the mind-muscle connection. 

Deadlift Day

Deadlift 

Specific Barbell Warmup Protocol

Warmup Set 1: Bar Only (45 lbs) × 10–15 reps (Rest 45 secs)

Warmup Set 2: 75 lbs × 5 reps (Rest 45 secs)

Warmup Set 3: 100 lbs × 3 reps (Rest 60 secs)

Warmup Set 4: 200 lbs × 1 rep (Rest 90 secs) 

Deadlift

Set # 1 – 320 x 10 (rest 60 seconds)

Set # 2 – 345 x 8 (rest 60 seconds)

Set # 3 – 355 x 6 (rest 120 seconds)

Set # 4 – 375 x 5 (rest 120 seconds)

Set # 5 – 390 x 3 (rest 180 seconds)

Accessory Exercises

Romanian Deadlift

3 sets x 6 reps

Seated Cable Row (Feel free to substitute a Barbell Row) 

3 sets x 6 reps

Seated Leg Curl Machine

3 sets x 6 reps

EZ Curl

3 sets x 6 reps

Performance Notes

For the deadlift, I’m using a popular formula that suggests you should be able to lift 1.5x your bench press. So in this case, I’m using the 280 1RM from my recent Build Your Bench In 4 Weeks article as my starting point multiplied by 1.5, which gives me 390lbs for my top set. 

Also, I’m using the Load-Repetition Relationship Table. So, here is the formula you use to determine the ideal weight per set: Weight Used For Each Set = Your 1RM x Target Intensity.

Intensity Defined

Typically, when I talk about intensity, I’m referring to the amount of effort required to complete a set. I also use it to refer to the various techniques that make a set harder. However, in this case, I’m talking about “load intensity” which is the typical measure of intensity when training for strength. It is calculated as a percentage of your 1RM, the absolute heaviest weight you can lift for exactly one rep with proper form. (2)

For example, if your 1RM for a deadlift is 100 lbs, a set performed with 80 lbs is a load intensity of 80%.

• High Intensity (Strength): 80% – 100% of 1RM (1 to 5 reps).
• Moderate Intensity (Muscle Growth/Hypertrophy): 60% – 80% of 1RM (6 to 12 reps).
• Low Intensity (Muscular Endurance): 40% – 60% of 1RM (15+ reps)

The Load-Repetition Table 

And here is the Table, which estimates how many times you can lift a specific percentage of your 1RM. It’s an essential tool in determining how much weight you should be using in your work sets. Why try to guess the weight when you could use a tool like this? 

Target Reps	Percentage of 1RM	Primary Training Goal
1	100%	Absolute Strength
2	95%	Absolute Strength
3	93%	Absolute Strength
4	90%	Power / Strength
5	87%	Power / Strength
6	85%	Hypertrophy / Strength
8	80%	Hypertrophy (Muscle Gain)
10	75%	Hypertrophy (Muscle Gain)
12	70%	Hypertrophy / Endurance

Here’s a Step-by-Step Example

Step 1: Find your 1RM (Using the Epley Formula)

If you aren’t sure what your 1RM is, you can calculate it from any set you are able to do to failure using the Epley Formula. This is a commonly used strength training equation used to estimate your 1RM without having to actually perform a max-effort lift. Here’s the formula:

1RM = Weight x (1 + reps/30). 

The Simple 3-Step Process To Using This Formula (3)

Instead of focusing on trying to understand the formula (unless math is your thing), we can break this down into 3 simple steps:

1. Divide the total reps you performed in good form by 30.
2. Add “1” to that result.
3. Multiply that number by the weight you lifted.

Here’s An Example

Let’s say you lift 390 lbs x 3 reps to failure, as in the Deadlift workout above:

1. Divide your reps by 30
2. Calculation: 3 ÷ 30 = 0.10
3. Add 1 to that number
4. Calculation: 0.10 + 1 = 1.10
   (This simply means your 1-rep max is roughly 110% of the weight you used for 3 reps)
5. Multiply your weight (390 lbs) by that 1.10 multiplier
6. Calculation: 390 × 1.10 = 430
7. Your estimated 1-Rep Max is 430 lbs.

Why Divide By 30?

Looking at thousands of lifters, sports scientists noticed a pattern: for every rep you can perform with a heavy weight, you lose about 3.33% of your maximum strength ability.

How Often Should I Deadlift In a Week?

The 72-Hour Rule

Heavy deadlifts tax your pulling muscles, your legs, and your CNS (central nervous system). It takes 48 to 72 hours for full recovery to occur. As far as scheduling a heavy Bench, Deadlift, and Squat Day, I would take your weakest exercise of the three, and work it twice a week, as outlined in my Build Your Bench in 4 Weeks article. 

Basically, you would do a heavy day and then for your 2nd workout, you would go lighter, using about 70% of your 1RM for 4-5 sets x 5-6 reps. This means you could squat on Monday, bench on Tuesday and Thursday, and deadlift on Friday, with Wednesday, Saturday, and Sunday off. 

Applying Linear Periodization To Your Deadlift Workout

Linear Periodization (also called Classic Periodization) – This can be defined as a structured training block where you gradually increase the weight used (“load intensity”) while dropping your reps (volume) over several weeks. In other words, it’s the classic pyramid system. Instead of trying to add weight every single workout, you’re building momentum over time. There are other types of periodization (and other ways to add weight), but this approach is excellent for building strength. (4, 5, 6)

Here is a highly effective 4-Week Linear Periodization Block using our 430 lbs 1RM as a baseline.

Week 1: Accumulation Week – Building Work Capacity

The focus in Week 1 is on building a solid base and perfecting your form. Keep 1–2 reps in the tank.

Warmup Set 1: Bar Only (45 lbs) × 10–15 reps (Rest 45 secs)

Warmup Set 2: 100 lbs × 5 reps (Rest 45 secs)

Warmup Set 3: 150 lbs × 3 reps (Rest 60 secs)

Warmup Set 4: 200 lb x 3 reps

• Set 1: 310 lbs x 10 reps
• Set 2: 330 lbs x 8 reps
• Set 3: 355 lbs x 6 reps
• Set 4: 360 lbs x 5 reps
• Set 5: 365 lbs x 5 reps 

Just like I did in My Build Your Bench article, I’m deviating slightly from the Load-Repetition Table and using slightly less weight for every set to better manage fatigue. Also, make sure your form is spot-on. 

Week 2: Step Up The Load Intensity!

We’re strictly using the Table, which is also what we used in our original workout. The weights will feel heavy, but the idea is that your body will have adapted from Week 1.

• Set 1: 320 lbs x 10 reps
• Set 2: 345 lbs x 8 reps
• Set 3: 355 lbs x 6 reps
• Set 4: 375 lbs x 5 reps
• Set 5: 390 lbs x 3 reps

Week 3: Peak Strength (New PR)

Add 5 lbs to every set. As you can see, this week we’re going to increase our 1RM and also significantly increase our 3 rep total. Yes, this is a deviation from the table. 

• Set 1: 350 lbs x 8 reps (We’ll drop 2 reps here to save energy for the heavy sets)
• Set 2: 360 lbs x 6 reps
• Set 3: 365 lbs x 6 reps
• Set 4: 380 lbs x 5 reps
• Set 5: 395 lbs x 3 reps (New personal record for 3 reps)

Week 4: Deload – Active Recovery Week

No doubt your muscles and joints will be fatigued and sore. Therefore, reduce the weights and reps drastically, which allows your body to fully recover and lock in your strength gains. Do not skip this week.

• Use the barbell specific warmup as in my original routine.
• Set 1: 285 lbs x 8 reps
• Set 2: 295 lbs x 5 reps
• Set 3: 305 lbs x 5 reps (This is 70% of your new 1RM, which is now 435 lbs.) Stop here. Rest and recover.

Week 5

After getting through your deload week, your body will be fully recovered and stronger. Your new 1RM baseline has gone from 430 lbs to 435 lbs. Adjust your calculations and start the cycle over again with a new Week 1 and your new numbers.

Nutritional Guidelines

Anyone who knows my articles knows that, for any serious lifter, I always suggest at least 1 gram of protein per pound of bodyweight. In addition to that, I always advise spacing out your protein intake over 5-6 meals/snacks spread throughout the day, such as 3 main meals and 2-3 protein shakes or snacks. I know some “coaches/gurus/experts” don’t think timing matters, but my suggested approach to protein timing is sensible and logical. 

Why? 

Because I recommend eating every few hours, which is how the average lifter eats. And, if you’re a serious lifter, you know you have to eat a decent number of calories every day, making it even more logical to space out several meals. The idea of eating 1 or 2 large meals a day, or not eating for hours after a workout, doesn’t make any sense. I know I’m hungry and drained after I finish, and the first thing I want is calories. Why wait?

Casein Night Feed:

This is a great concept that comes from my recent batch of football articles. About 30 minutes before bed, consume a serving of cottage cheese, or Greek yogurt, or a protein shake that contains slow digesting protein sources. 

What About Carbs?

I advise focusing on mainly complex carbohydrates. I also advise consuming roughly 50% of the day’s carbs, including all of the day’s simple carbs, in the hours before and after your workout. Eat clean, go with low sugar, and keep your intake of fats to about 20% of total daily calories, choosing on healthy fats. 

Supplement Suggestions

• Hi-Tech Precision Protein – As many of you know, this is my go-to protein. It is a hydrolyzed whey protein powder that releases leucine (the most potent of any amino acid) in the early stages of protein synthesis, which is a trigger of muscle growth. 
• PEScience Select – This protein provides 24 grams of fast and slow proteins, making Select an ideal choice for your Nighttime Casein Feed.
• Gorilla Mind Gorilla Mode – A great pre-workout, Gorilla Mode features clinically studied, exceptionally dosed ingredients (with several patented ingredients), and a fully open label. 
• AllMax Nutrition Creatine – Creatine monohydrate is beyond any doubt the most tested and proven effective supplement on the market. That makes creatine a must-have supplement.
• AllMax Nutrition VITASTACK – Don’t look past the benefits of a good multi. VITASTACK ensures you’re covering your basic nutritional needs – think of it as natural health insurance!
• NutraBio EEA Pure – This EAA powder provides the 9 essential amino acids your body can’t make (including leucine). EAA Pure is great as an intra-workout. 
• EFX Sports Karbolyn – This impressive product helps you quickly load fast-digesting carbs for optimal ATP energy when you train – and there are no insulin spikes!
• Hi-Tech Andriol – Here’s a more exotic supplement. It’s a mild prohormone that gets the job done but never needs to be cycled, which means you don’t have to use a PCT. I do suggest using Hi-Tech Arimistane with it to control potential excess estrogen. 

Summary

That’s it for A Bigger Deadlift in 4 Weeks! This article provided a complete approach to increasing your deadlift – and you can follow the program presented here as long as you want. In the meantime, don’t forget to stop by illpumpyouup.com for all your supplement needs!

References:

1. https://www.mensfitness.com/training/5-rules-warming-truth-more-strength
2. https://us.humankinetics.com/blogs/excerpt/an-introduction-to-intensity
3. https://jameslnuzzo.substack.com/p/the-repetitions-1rm-relationship
4. National Strength and Conditioning Association. (2021). NSCA’s guide to program design. Human Kinetics.
5. https://blog.nasm.org/periodization-training-simplified
6. Lorenz, D., & Morrison, S. (2015). CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. International journal of sports physical therapy, 10(6), 734–747.