OFFICIAL PLAN · FREE

ADERAP: Deadlift Specialization — Pulling Power

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

Deadlift Main

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

Deadlift Support

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

Hinge Variations

  1. Romanian Deadlift
    Romanian DeadliftLegs
  2. Step Up
    Step UpLegs
  3. Inverted Row
    Inverted RowBack
  4. Lateral Raise
    Lateral RaiseShoulders

Posterior Chain

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