Staggered Deadlift Program

big deadlift

Staggered Deadlift Program

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.