Strength Building Workouts

10 Week Staggered Deadlift Workout Program

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If you’re currently plateaued, and craving a new deadlift PR – this article is for you.

This is a staggered 10 week deadlift program for intermediate lifters. It can be repeated as many times as needed.

Lifters will alternate between heavy and moderate deadlift days for 8 weeks. Week 9 is a deload week, followed by week 10 which includes a PR attempt.

Calculating Your Starting Deadlift Weight

Base the percentages off of your current one rep max. If you are not sure what your max is, approximate and deduct 5 to 10% from this number.

  • Week 1 – 75% x 5 sets x 5 reps
  • Week 2 – 65% x 7 sets x 5 reps
  • Week 3 – 80% x 4 sets x 4 reps
  • Week 4 – 70% x 6 sets x 5 reps
  • Week 5 – 85% x 3 sets x 3 reps
  • Week 6 – 75% x 5 sets x 5 reps
  • Week 7 – 90% x 2 sets x 2 reps
  • Week 8 – 80% x 4 sets x 4 reps
  • Week 9 – 60% x 5 sets x 3 reps
  • Week 10 – *Max Attempt, see below

For week 10, use the following protocol:

  • ¬†35% x 5 reps
  • 45% x 3 reps
  • 55% x 1 rep
  • 65% x 1 rep
  • 75% x 1 rep
  • 85% x 1 rep
  • 95% x 1 rep
  • 105% x 1 rep

If you make this, you can try up to two more attempts:

  • 110% x 1 rep
  • 115% x 1 rep

If these new one rep max jumps seem too much, feel free to make smaller jumps of 5 to 10 pounds.

What Deadlift Results Can I expect?

If your deadlift is currently 300 pounds, here are possible 10 week outcomes:

  • 105% = 315 pound deadlift
  • 110% = 330 pound deadlift
  • 115% = 345 pound deadlift

If your deadlift is currently 350 pounds, here are possible 10 week outcomes:

  • 105% = 365 pound deadlift
  • 110% = 385 pound deadlift
  • 115% = 400 pound deadlift

If your deadlift is currently 400 pounds, here are possible 10 week outcomes:

  • 105% = 420 pound deadlift
  • 110% = 440 pound deadlift
  • 115% = 460 pound deadlift

If your deadlift is currently 450 pounds, here are possible 10 week outcomes:

  • 105% = 470 pound deadlift
  • 110% = 495 pound deadlift
  • 115% = 515 pound deadlift

If your deadlift is currently 500 pounds, here are possible 10 week outcomes:

  • 105% = 525 pound deadlift
  • 110% = 550 pound deadlift
  • 115% = 575 pound deadlift

5% Increases Over The Course Of A Year

How much does a 5% increase in deadlifts add up to over the course of a year. Assuming you run this program 5x a year:

  • A 300 pound deadlift could become a 380+ pound deadlift.
  • A 400 pound deadlift could become a 510+ pound deadlift.
  • A 500 pound deadlift could become a 635+ pound deadlift.

The beauty about this program is that it’s beneficial to people who’ve been lifting for 6 months, but also a pro powerlifter who’s been pumping iron for 20 years. No matter who you are – this program will make your lats stronger. For maximum results make sure your calories are at least at maintenance level, you rest well (get enough sleep) and aren’t subject to above average levels of stress throughout the program.

Questions about this program? Leave them below in the comments section.

Steve Shaw

Steve Shaw is the founder of Muscle and Brawn, and a powerlifter with 30+ years of experience. Steve's recorded a 600lb squat, 672lb deadlift and a 382lb bench press.
Steve Shaw
5 Comments
  • Oscar Funes Apr 8,2014 at 8:35 am

    How many times each week do you deadlift?

  • Oscar Funes Apr 8,2014 at 8:35 am

    How many times a week do we deadlift?

  • Justin White Nov 16,2013 at 4:53 pm

    My question is how often do you perform Deadlifts a week then. Only once? And if only once which i’m assuming, it should be done first and foremost at the start of every workout per new week. Correct? Really cool program as I just hit a 300lb deadlift last night w/ a hook grip. I’m a weakling atm, sitting @ 185lbs. I barely got up the weight b/c my grip gave out right after I locked out the lift. Been away from the gym 2 months. Any tips greatly helps! thanks

    • Hank White Nov 20,2013 at 9:04 pm

      Im assuming it is once a week and this program is going on the idea that you are doing other things in the meanwhile.

  • john wilmot Oct 5,2013 at 12:54 pm

    week eight deadlifting 190k strugled target 200k max lift 180k 7weeks ago

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