Deadlift Block
Six weeks and two days a week, built around the deadlift. For a lifter whose pull has stopped moving.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- A barbell, plates, a rack and a flat bench. Nothing to hang from, no cables and no machines.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Pull
- Deadlift 5 × 3
- Barbell Row 4 × 8
- Bench Press 3 × 6
- Barbell Shrug 3 × 10
- Plank 3 × 60 sec
Every rep from a dead stop, grip reset each time. If the bar slows down, that was the last set. Shrugs double-overhand, no straps — they are grip work too.
Day 2 Support
- Romanian Deadlift 4 × 8
- Back Squat 4 × 6
- Overhead Press 3 × 8
- Single-Leg Glute Bridge 3 × 12 each
Nothing comes off the floor today. The Romanian deadlift stops at the knee, every set.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.