OFFICIAL PLAN · FREE

ADERAP: Deadlift Specialization — Pulling Power

4 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, BOX, DUMBBELL, MACHINE

Deadlift Main

  1. DeadliftBack
  2. Romanian DeadliftLegs
  3. Sumo DeadliftBack
  4. Calf RaiseLegs

Deadlift Support

  1. DeadliftBack
  2. Barbell RowBack
  3. Nordic CurlLegs
  4. Pull-UpBack

Hinge Variations

  1. Romanian DeadliftLegs
  2. Step UpLegs
  3. Inverted RowBack
  4. Lateral RaiseShoulders

Posterior Chain

  1. Sumo DeadliftBack
  2. Hip ThrustLegs
  3. Barbell RowBack
  4. Overhead PressShoulders
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