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Exercise Sets Reps Week 1 Day 1 Day 2 Week 2 Day 1 Day 2 Week 3 Day 1 Day 2 Week 4 Day 1 Day 2

This 8-week deadlift program utilizes block pulls and cluster sets to improve deadlift strength. It begins with high block pulls 2 inches below the knee and progresses to low block pulls slightly lower over 8 weeks. Competition deadlifts are performed for heavier sets of 3-5 reps with increasing weight. Cluster sets with 30-45 second rests are introduced in later weeks. The program aims to increase the 1 rep max through progressive overload.

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Sebastian Bojorquez
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204 views3 pages

Exercise Sets Reps Week 1 Day 1 Day 2 Week 2 Day 1 Day 2 Week 3 Day 1 Day 2 Week 4 Day 1 Day 2

This 8-week deadlift program utilizes block pulls and cluster sets to improve deadlift strength. It begins with high block pulls 2 inches below the knee and progresses to low block pulls slightly lower over 8 weeks. Competition deadlifts are performed for heavier sets of 3-5 reps with increasing weight. Cluster sets with 30-45 second rests are introduced in later weeks. The program aims to increase the 1 rep max through progressive overload.

Uploaded by

Sebastian Bojorquez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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GCPT Deadlift Program (8 Week

High Block Pulls are done with the barbell starting 1-2 inches below the knee cap.
Low Block Pulls are done 1-2 inches lower than high block pulls.
Cluster sets are sets with built in intra-set rests periods. (2+2) means perform 2 reps, r

Exercise Sets Reps


Day 1 High Block Pull 2 4
Week 1
Day 2 Competition Deadlift 3 8

Day 1 High Block Pull 3 4


Week 2
Day 2 Competition Deadlift 4 8

Day 1 High Block Pull 3 5


Week 3
Day 2 Competition Deadlift 5 5

Day 1 High Block Pull 3 3


Week 4
Day 2 Competition Deadlift 3 5
AMRAP 1

Day 1 Low Block Pull 3 2


Week 5
Day 2 Competition Deadlift 3 5
(3+2)
Day 1 Low Block Pull 2 2
Week 6
Day 2 Competition Deadlift 3 4
(2+2)
Day 1 Low Block Pull 2 2
Week 7
Day 2 Competition Deadlift 2 3
(2+1)
Day 1 Low Block Pull 2 1
Week 8
Day 2 Competition Deadlift 2 2
(1+1)
Week 9 Test 1RM

denotes a cluster set, rep breakdown indicated by the box below


CPT Deadlift Program (8 Weeks - Block Pulls + Clusters)

2 inches below the knee cap.


block pulls.
s. (2+2) means perform 2 reps, rest 30 seconds, then perform another 2 reps

Weight Intensity Volume Notes 315 Deadlift 1RM


270 85% 2160 7680
230 72.5% 5520

270 85% 3240 10600


230 72.5% 7360

275 87.5% 4125 10375


250 80% 6250

275 87.5% 2475 6495


250 80% 3750
270 85% 270

0 87.5% 0 0 Deadlift e1RM


0 85.0% 0 1RM Calculator Link
Cluster set (30s rest)

0 90% 0 0
0 87.5% 0
Cluster set (30s rest)

0 92.5% 0 0
0 92.5% 0
Cluster set (45s rest)

0 95% 0 0
0 97.5% 0
Cluster set (45s rest)

by the box below


Notes & Tips (please read)

BEGINNERS & INTERMEDIATES: If you want to run this deadlift


program but have not had the frequency of deadlifting 2x/week. Reduce all
block pulls from Week 1-4 by 1 set. The reduction in volume will be more
managable for newer lifters. Consider using 95% of your 1RM for Weeks 1-
4.
Deadlift 1RM

TRAINING SESSION ORDER Block Pulls are to be performed earlier in the


week, while the Competition Deadlifts are performed later in the week
(preferrably 2-4 days in between).

SQUAT AND BENCH PROTOCOL: If you've never deadlifted 2x/week,


consider reducing squat volume to manage fatigue. This is a deadlift intensive
program. Bench Press can have moderate to high volume + intensity. I
suggest block pulls be done on lower body days, after competition squats

Deadlift e1RM
RM Calculator Link WARM UP PROTOCOL: Do whats comfortable. I recommend pyramiding
to a top set (decreasing reps as the weight increases during warm ups).

AMRAP: As many reps as possible. Enter the amount of reps you lift @ 85%
of your 1RM (Week 4). Enter this number into a 1RM calculator. Use your
new max as your Week 5 1RM.

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