THE DEADLIFT IS often crowned the king of total-body exercises. Pulling big numbers off the floor translates to better core, back, leg, and grip strength as well as overall conditioning. The result? You’re stronger and leaner than before. Lifting heavier loads also helps to switch up your routine and lead to bigger gains in muscle.

How it Works

To develop a big deadlift, your plan should include multiple deadlift variations and accessory lifts to maximize your strength. This plan focuses on building strength in the hamstrings and glutes along with the rest of the body. It also helps to build core strength – a must-have to prevent injury when pulling heavy weight.

Frequency:

Perform the following workouts once per week with at least a day of rest in between.

60 minutes

How to Do it:

Rest 2-3 minutes between sets for the main exercise and 90 seconds between the accessory lifts.

WORKOUT: Day 1

1. Barbell Deadlift

Sets: 5 Reps: 3

Start with your feet about shoulder width apart. Bend down by pushing your hips back and keeping your chest up. Your shins should be perpendicular to the floor and close to the bar. Grab the bar with an alternating grip. Pull yourself tall by putting tension on the bar and pulling your back tall. Take a deep breath in and keep your core tight as you squeeze the bar off the ground and push your hips underneath you to stand up tall.

2A. Barbell Good Morning

Sets: 4 Reps: 8

Load a barbell on your shoulders, pulling your shoulder blades back to form a rack similar to a back squat. Keep your core tight and your knees slightly bent. Push your hips back as you hinge at the hip

2B. Pullup

Sets: 4 Reps: 8

Grab a pullup bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.

3A. Dumbbell Overhead Press

Sets: 4 Reps: 8

From a standing position, brace your core and press the weights from shoulder level to overhead.

3B. T-Bar Row

Sets: 4 Reps: 8

With your chest pressed against the pad, grab the handles with an overhead grip and row the weight back, squeezing your shoulders together.

4A. Pallof Press

Sets: 3 Time: 30-45 seconds

Stand perpendicular to a cable attachment. Stand with your feet slightly wider than shoulder width apart. Keep your shoulders back and your core tight. Grab the handle and extend it out in front of you. Avoid allowing it to rotate you back towards the machine.

4B. Farmer’s Walks

Sets: 3 Distance: 75-100ft

Grab a heavy dumbbell in each hand and walk for the specified distance.

WORKOUT: Day 2

1. Front Squat

Sets: 5 Reps: 3

Grab the barbell with a clean grip keeping your upper arm parallel to the ground. Stand with your feet shoulder width apart. Push your hips back and sit back down until your thighs are at least parallel to the floor.

2A. Rack Pull

Sets: 4 Reps: 3

Set the safety bars at knee height. With the bar resting on the safety bars, grab it with an alternating grip. Drive through your heels and squeeze your glutes as you lift the bar off the rack to a standing position.

2B. Reverse Lunge

Sets: 4 Reps: 8 (each side)

Hold a dumbbell in each hand with a neutral grip. Take a large step back and lower down so that your front knee gets to 90-degrees. Your front knee should be behind your toe. Drive off your front heel to return to a standing position.

3A. Bench Press

Sets: 4 Reps: 8

Hold the bar with an overhand, outside shoulder- width grip. Your shoulder blades should be squeezed together with your entire back arched. Take the bar out of the rack. Lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.

3B. Seated Row

Sets: 4 Reps: 8

Sit on a seated row machine with your chest up and shoulders pulled back. With a neutral grip, drive your elbows back and squeeze your shoulder blades together.

4A. Ab Wheel Rollout

Sets: 3 Reps: 8

Hold the axle of an ab wheel and kneel on the floor. Roll forward until you can no longer maintain a neutral spine. Roll it back until it’s under your shoulders.

4B. Plank

Sets: 3 Time: 30-45 seconds

Plant your elbows and toes on the ground. Raise your hips and keep your back flat as you squeeze your core throughout the entire move.

WORKOUT: Day 3

1. Sumo Deadlift

Sets: 5 Reps: 3

Start with your feet wider than shoulder-width apart and slightly pointed out. Bend down by pushing your hips back and keeping your chest up. Grab the bar with an alternating grip. Pull yourself tall by putting tension on the bar and pulling your back tall. Take a deep breath in and keep your core tight as you squeeze the bar off the ground and push your hips underneath you to stand up tall.

2A. Glute-Ham Raise

Sets: 4 Reps: 8

Lock your feet in the glute-ham raise machine and rest your thighs on the rollers. Extend your knees as you bend forward. Pull from your hamstrings as you bend your knees and drive yourself back up.

2B. Chinup

Sets: 4 Reps: 8

Grab a pullup bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.

3A. Incline Dumbbell Press

Sets: 4 Reps: 8

Lie on an incline bench with a dumbbell in each hand and your feet pressed firmly into the ground. Press the weight out in front as you squeeze your chest.

3B. Dumbbell Bentover Row

Sets: 4 Reps: 8

Grab two dumbbells with a neutral grip (palm facing in). While keeping your knees soft, hinge at the hips until your spine forms a 90-degree angle with the ground. Drive your elbows back and squeeze your shoulder blades together at the top of the movement.

4. Turkish Getup

Sets: 4 Reps: 3