Female
DEADLIFT STRENGTH
At a glance
- Weeks
- 16
- Days a week
- 4–5
- Minutes a session
- 60
- Level
- Advanced
- Where
- Gym
TBA
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women whose primary strength goal is the deadlift.
What makes it different?
Same low-rep strength structure as SQUAT STRENGTH, but deadlift is the prioritised lift.
Primary Goal: Strength (deadlift-focused).
Description
DEADLIFT STRENGTH is a full-body strength program with a clear bias toward improving your deadlift.
Built for intermediate to advanced lifters, it's designed to help you increase pulling strength while managing fatigue through smart programming. Over 12 weeks, you'll train in lower rep ranges, typically 3–8 reps, with occasional testing phases as low as 1–2 reps.
Deadlifts are placed first in lower-body sessions to maximise output, but frequency is carefully managed: one pure deadlift day, and one Romanian deadlift-focused day to reinforce the pattern without overloading recovery. You'll also build strength across squats, presses, and pull movements, with hypertrophy as a secondary benefit.
The goal is to drive rapid strength gains in the posterior chain while maintaining full-body development.
Difficulty
Best for advanced lifters
- Strong foundation of deadlift skills and experience
- Progress your power and performance lifting
Schedule
2 training splits available
- 5 days: 3 lower / 2 upper
- 4 days: 2 lower / 2 upper
Training split
16 weeks, in 4 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Lower body
- Rest
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
