Deadlift emphasis days are in bold font and squat emphasis days are in a standard font. The chart below illustrates the rotation of training days as well as the primary and secondary emphasis for each day. When you return to your next deadlift workout, you will feel recovered and eager to train. You will have plenty of work to keep your mind off of that. Don’t worry, you will not get weak at this time. The deadlift can be a tough exercise to recover from and this rotation allows for a 1.5-week push, followed by 1.5 weeks without a barbell in hand. I have found that many lifters respond well to prioritizing the deadlift for three consecutive workouts before switching their emphasis to the squat for the next three workouts. This will send you into the following HI workout fresh and ready to perform well. The DE Day is last in the rotation because it is the easiest to recover from. It is important to follow the pattern of High Intensity, High Volume, and then Dynamic Effort for the purposes of recovery. The next three workouts will then emphasize the squat with the deadlift becoming secondary.
Returning to specific workouts only once every three weeks, you will perform each workout five times in the 15-week program.įor three consecutive workouts, the deadlift will be your primary emphasis with the squat being secondary. At times, DE Days will serve as an active recovery in this program.
On DE Day, you will be training explosively in low-intensity ranges with moderate amounts of volume. Two of these days will be Dynamic Effort (DE) Days. On HV Days, you will be training in moderate-intensity ranges with the highest amount of overall volume. Two of these days will be High Volume (HV) Days. On HI Days, you will be training in high-intensity ranges with the least amount of overall volume. Two of these workouts will be High Intensity (HI) Days. In each three-week block, you will perform six total workouts (two per week) that emphasize either the deadlift or squat.
This program’s duration is fifteen weeks and is based on three-week blocks. To increase your strength over a long period of time, a balanced program is always best. To neglect the squat or deadlift entirely to prioritize the other is a short-term solution to a long-term problem. The squat is not prioritized in the same way as the deadlift in this program, but it is still an integral component. Even though this is a deadlift program, you will see an increase in your squat as well. The primary objective of this program is to increase maximal deadlift strength.
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