Beginner Deadlift Program – 1 and 2 Workouts a Week

There aren’t many exercises that build muscle mass and strength like deadlifts. Working almost every muscle in your body, deadlifts are arguably the most productive thing you can do with a weighted barbell.

Deadlifts are highly functional, teaching you how to bend and lift heavy objects off the floor safely, i.e., using your legs and back together and without rounding your lumbar spine.

Regardless of what you’re training for, you’ll probably reach your goals sooner if you include deadlifts in your workouts.

All that said, deadlifts can also be intimidating, and many beginners are reticent to try them. Some so-called fitness experts make matters worse by labeling the deadlift as dangerous, stating that they cause back injuries.

The truth is that any exercise can cause injuries when performed incorrectly. Deadlifts are actually pretty safe when done properly and with an appropriate load. So, by all means, respect the deadlift but don’t fear it.

The programs in this article are designed to help you go from zero to certified deadlifting hero!

Deadlifting Form Basics

A correctly performed deadlift is a thing of beauty. With all your joints and muscles working in synergy, even heavy weights come off the floor relatively smoothly. However, while a well-performed deadlift is one of the best back-building exercises around, an ugly deadlift can expose you to a whole world of hurt.

So, it makes sense to start this article with an overview of how to deadlift. Follow these steps to make sure you are deadlifting with good technique. If in doubt, seek out a knowledgeable trainer and get some hands-on coaching.

Read more about mastering the deadlift here and common deadlift technique faults and how to fix them here.

1. Place your loaded barbell on the floor so it’s about mid-shin height. Officially, the bar should be nine inches off the deck. Using standard-sized Olympic plates means the bar should be at the correct height.
2. Stand in the center of the bar with your feet about hip-width apart. Keep your feet parallel or turn them slightly outward. The bar should be directly over the middle of your feet and around an inch from your shins.
3. Lean forward and hold the bar using a shoulder-width double overhand or mixed grip. Wrap your hands tightly around your bar and put your thumb on top of your first two fingers to reinforce your grip and avoid slipping. Use chalk if you’ve got sweaty palms.
4. Straighten your arms, lift your chest, arch your lower back, and pull your shoulders down and back. Your hips should be below shoulder height. Look at the floor around ten feet in front of you.
5. Inhale, brace your abs and get ready to lift. Pull the slack out of the bar, so your entire body feels coiled like a spring. Flex your lats and press the bar backward against your legs. It doesn’t have to drag up your shins and thighs but should be in light contact at all times.
6. Without bending your arms, press your feet into the floor and extend your knees and hips simultaneously. As you break the bar away from the floor, drive your hips forwards, continue extending your knees, and stand up.
7. Do not allow your hips to rise faster than the bar, as this increases the distance between the weight and your feet/legs, putting unnecessary stress on your lower back.
8. Your knees and hips should be locked out at the top of the movement, but there is no need to lean backward. Just stand up straight and proud!
9. Keeping your arms straight, push your hips back, bend your knees, and lower the bar down the front of your legs to the floor. Maintain control of the weight – don’t just drop it – but there is no need to go super-slow.
10. Let the weight settle on the floor, reset your grip and core, and blast out another rep!

Beginner Deadlift Program – 1 Day a Week

This program is for anyone who knows how to deadlift but doesn’t do it regularly. It’s also a good option for exercisers returning from a training break.

One deadlift workout per week might not sound like a lot, but this exercise is intense and cause severe residual systematic fatigue. Most beginners will soon start to feel overtrained if they deadlift more frequently. This workout also includes some basic deadlift accessory exercises to boost your general strength and deadlift performance.

Finally, make sure you warm up before doing this or any other strenuous workout. Begin with some light cardio followed by dynamic mobility and flexibility exercises for your lower body and back. Finish off with 1-2 sets of light deadlifts for practice and reinforce good technique.

#	Exercise	Sets	Reps	Recovery
1	Deadlift	3	6-8	2-3 minutes
2	Leg curl	2	10-12	90 seconds
3	Hip thrust	2	10-12	90 seconds
4	Romanian deadlift	2	12-15	90 seconds
5	RKC plank	3	20 seconds	90 seconds

Exercise Instructions

You’ll get more from this workout if you perform all the exercises with perfect form. The correct technique is generally safer and more effective, so make sure you follow these instructions.

1. Deadlift

Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

What would a deadlift program be without deadlifts? According to Joe Weider’s priority principle, you should always put the most important exercises at the start of your program, which is why you’ll be deadlifting first.

Use a weight that allows you to perform 6-8 clean reps per set. This will take a little experimentation to identify, but you should get it within a workout or two.

Check out the instructions above to ensure you are deadlifting like a boss!

Tips:

• Use gym chalk (not lifting straps) to reinforce your grip.
• If you use a mixed grip, make sure you switch your hands around set by set.
• Do your deadlifts in flat minimalist shoes or barefoot if possible.

2. Leg curl

Target muscles: Hamstrings.

The hamstrings play a big role in deadlifts, working alongside your glutes to extend your hips. Weak hamstrings will severely undermine your deadlift performance, and leg curls are one of the best ways to isolate and strengthen this vital muscle group.

Steps:

1. Lie on your front of the leg curl machine with your knees in line with the lever arm pivot point. Hold onto the handles and brace your core. Press your hips down onto the bench.
2. Bend your legs and curl your heels up toward your butt.
3. Extend your legs and repeat.

Tips:

• Do not allow the weights to touch down between reps.
• Squeeze rather than jerk the weight up to make this exercise as safe and effective as possible.
• Do seated or standing leg curls if preferred.

3. Hip thrust

Target muscles: Gluteus maximus, hamstrings.

The barbell hip thrust is an awesome glute and hamstring exercise that’s also very lower back-friendly. It’s a popular deadlift accessory exercise that targets two vital muscles – the glutes and hammies. In most cases, as you get stronger with hip thrusts, your deadlifts will get stronger, too.

Steps:

1. Sit on the floor with your upper back against a sturdy bench. Rest and hold a barbell across your hips. Bend your legs and place your feet flat on the floor.
2. Drive your feet into the floor and lift your hips up so they form a straight line with your shoulders and knees.
3. Lower your butt back to the floor and repeat.

Tips:

• Rest the bar on a squat bar pad or folded mat for comfort.
• You can also do this exercise without a bench if more convenient.
• Drive your heels into the floor, not your toes, to maximize posterior chain engagement.

4. Romanian deadlift

Target muscles: Gluteus maximus, hamstrings.

Unlike conventional deadlifts, Romanian deadlifts start from standing, and the weight never touches the floor. However, differences aside, this is an excellent posterior chain exercise that will boost your deadlift by improving your lockout strength. It’s also good for your upper back, grip, and hamstring flexibility.

Steps:

1. Stand with your feet hip-width apart and hold a barbell in front of your thighs. Bend your knees slightly, brace your core, and pull your shoulders down and back.
2. Hinging from the hips, push your butt back and lean forward, lowering the weight down the front of your legs. Do not round your lower back.
3. Drive your hips forward and stand back up.
4. Continue for the desired number of reps.

Tips:

• Use a double overhand or mixed grip as preferred.
• Lean as far forward as your flexibility allows, but do not round your lower back, as doing so can cause injury.
• Use chalk or lifting straps to reinforce your grip as necessary.

Related: Complete Romanian Deadlifts (RDLs) guide.

5. RKC plank

Target muscles: Core.

The core is the collective term for the muscles of your midsection. Encircling your internal organs like a weightlifting belt, the core muscles contract inward when you brace to support your lumbar spine. As such, a strong core is critical for a big, safe deadlift. RKC planks are a very time-effective way to build core strength.

Steps:

1. Kneel on all fours and then rest your upper body on your forearms, hands parallel. Brace your core and walk your feet out and back so your body is straight.
2. Tense your legs, glutes, core, chest, shoulders, and arms as hard as possible.
3. Without holding your breath, maintain this position for 20 seconds.
4. Relax, rest, and repeat!

Tips:

• Clench your fists to generate more full-body tension.
• Imagine you are pulling your toes toward your elbows to engage your abs as much as possible.
• If you can do this exercise for more than 20 seconds, you probably weren’t tensing your core hard enough!

Beginner Deadlift Program – 2 Days a Week

If you are already a regular deadlifter or have been doing our once-a-week deadlift program for a couple of months, you are probably ready to graduate to deadlifting twice a week.

However, to avoid burnout and injury, you won’t be doing the exact same workout both times. Instead, you’ll alternate between two types of deadlifts and several different accessory exercises.

As always, you must start your workouts with a thorough warm-up to ensure your joints, muscles, and nervous system are ready for what you’re about to do.

Do the following workouts several days apart, e.g., Monday and Thursday, to provide adequate time for rest and recovery. Take an extra rest day between workouts if you still feel tired.

Workout 1

#	Exercise	Sets	Reps	Recovery
1	Deadlift	5*	5	2-3 minutes
2	Snatch grip deadlift	3	6-8	2-3 minutes
3	Leg curl	3	10-12	90 seconds
4	Box jump	3	6-8	90 seconds
5	Stability ball dead bug	3	10-12	90 seconds

*Two moderately-heavy sets and three heavy sets.

Workout 2

#	Exercise	Sets	Reps	Recovery
1	Deficit deadlift	5*	5	2-3 minutes
2	Paused deadlift	3	4-6	2-3 minutes
3	Rack pull	3	4-6	2-3 minutes
4	Kettlebell swing	3	12-15	90 seconds
5	Ab wheel rollout	3	12-15	90 seconds

*Two moderately-heavy sets and three heavy sets.

Workout 1: Exercise Instructions

You’ll get more from these workouts if you perform all the exercises with perfect form, so make sure you follow these instructions:

1. Deadlift

Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

The five by five (5 x 5) set and rep scheme is one of the best ways to build muscle mass and strength. It’s been popular for close to a century, and that’s because it works! Do your first two sets with a moderate weight, and then go heavy for your last three efforts. However, don’t go so hard that you cannot maintain that all-important perfect technique.

Tips:

• Consider wearing a lifting belt for added lower back support.
• When in doubt, rest longer between sets to maximize your performance.
• Increase your weights by 2.5 to 5 pounds every week or two.

2. Snatch grip deadlift 

Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

Snatch grip deadlifts put you into a less biomechanically efficient position at the start of each rep. Making things harder will increase your speed and power off the floor, translating to a bigger deadlift a few months later. Don’t go too heavy too soon with this exercise; it’s harder than it sounds!

Steps:

1. Stand behind your barbell with your toes under the bar, feet shoulder to hip-width apart.
2. Reach down and grab the bar using a wider-than-shoulder-width double overhand grip.
3. Straighten your arms, lift your chest, drop your hips, and brace your abs.
4. Drive your feet into the floor and, without rounding your lower back, stand up straight.
5. Lower the weight back to the floor and repeat.

Tips:

• Use straps and or chalk if necessary.
• Tuck your thumbs under your fingers (hook grip) for a more secure hold on the bar.
• The wider you put your hands, the more challenging this exercise becomes, so adjust your grip accordingly.

3. Leg curl

Target muscles: Hamstrings.

If you’ve done our once-a-week program, you’ll have already done leg curls for your hamstrings. If you haven’t, you are sure to appreciate how good this exercise is for isolating and strengthening your hammies. Use the seated leg curl machine if you used the prone model last time, or vice versa.

Check out the instructions above to ensure you are doing leg curls correctly.

4. Box jump

Target muscles: Quadriceps, gluteus maximus, hamstrings, calves.

A good deadlift starts with a powerful extension of the hips and knees. Because of the weight involved, you might move slowly, but you should always try to lift explosively. Box jumps are one of the most accessible lower body power exercises around. They’re also pretty knee-friendly.

Steps:

1. Stand a couple of feet away from a sturdy knee-high box. Your feet should be roughly hip-width apart. Ideally, use the same stance as you do for deadlifts.
2. Bend your knees, flex your hips, and swing your arms behind you.
3. Swing your arms forward and use this momentum to help you jump forward and up.
4. Land on the box with slightly bent knees to absorb the shock of landing.
5. Step down, reset your feet, and repeat.

5. Stability ball dead bug

Target muscles: Core, hip flexors.

Your core acts like a natural weightlifting belt during deadlifts, and the stronger it is, the more weight you’ll be able to lift. The stability ball dead bug might look like a simple abs exercise, but it’s actually very intense and one of the best ways to strengthen your anterior and deep core muscles.

Steps:

1. Lie on your back with your legs bent and knees over your hips. Brace your core and press your lower back into the floor. Hold a stability ball against your knees with both hands.
2. Extend your right leg and left arm, lowering them down toward the floor. Meanwhile, press your left leg and right hand into the ball.
3. Return to the starting position and then switch sides.
4. Continue for the desired number of reps.

Tips:

• The more forcefully you push against the ball, the more demanding this exercise becomes.
• Use a medium-sized stability ball for this exercise – 45-55cm is ideal.
• Press your lower back into the floor throughout to fully engage your abs.

Workout 2: Exercise Instructions

1. Deficit deadlift 

Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

Deficit deadlifts force you to squat deeper at the start of each rep. This increases the range of motion and reduces your mechanical advantage for lift-off. As such, you’ll need to work harder at the start of each rep. This will make you stronger and faster off the floor.

Steps:

1. Place your barbell on the floor and place a bumper plate in the center. Stand on it with a narrow stance.
2. Reach down and grab the bar using a shoulder-width mixed or double overhand grip.
3. Straighten your arms, lift your chest, drop your hips, and brace your abs.
4. Drive your feet downward and, without rounding your lower back, stand up straight.
5. Lower the weight back to the floor and repeat.

Tips:

• The thicker the plate you stand on, the more demanding this exercise becomes.
• Take care not to round your lower back.
• Use less weight than for conventional deadlifts; this exercise is TOUGH!

2. Paused deadlift

Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

A lot of people struggle to lock out a heavy deadlift. This is called a sticking point. Paused deadlifts train you how to push past sticking points by stopping precisely where deadlifts are hardest. Incorporating this exercise into your deadlift workouts should mean fewer failed reps.

Steps:

1. Set up for deadlifts as normal.
2. Drive your feet into the floor, extend your hips and knees, and stand up. Pause for 2-3 seconds when the bar reaches your knees. Stay tight!
3. After pausing, push through to lock out and stand up straight.
4. Lower the bar back to the floor and repeat, pausing midway through every rep.

Tips:

• Use 30-40% less weight than for conventional deadlifts.
• Pause above and below your knees to see which works best for you.
• The longer you pause, the more challenging this exercise becomes.

3. Rack pull

Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

Rack pulls are partial deadlifts that start from just above knee height. This reduced range of motion allows you to lift heavier weights and work on your lockout strength. Rack pulls are also an excellent upper back and trap builder. A bigger, more muscular back will enhance your deadlift performance.

Steps:

1. Using a power rack, raise your barbell just above knee height.
2. Stand behind the bar and hold it with an overhand or mixed shoulder-width grip.
3. Hinge forward at the hips, brace your core, and pull your shoulders down and back.
4. Drive your hips forward and stand up.
5. Lower the bar back to the rack and repeat.

Tips:

• Do not use a deadlift bar for this exercise, as doing so could damage it.
• You can also do this exercise by raising the weights on blocks, i.e., block pulls.
• It’s okay to use straps for rack pulls, as you could potentially be lifting more weight than you’re used to.

4. Kettlebell swing

Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core.

Like box jumps in the previous workout, this exercise is designed to improve speed and power. The more explosively you break the bar away from the floor, the more likely you are to blast through your sticking points. Kettlebell swings are a safe, accessible, and effective explosive hip hinge exercise.

Steps:

1. Hold a kettlebell in front of your thighs and stand with your feet about shoulder-width apart. Brace your core and pull your shoulders back and down.
2. Bend your knees slightly, push your butt back, and hinge forward at the hips, lowering the weight between your knees.
3. Drive your hips forward and use this momentum to swing the weight forward and up to shoulder height.
4. Lower the weight and repeat.

Tips:

• Imagine you are jumping forward to properly engage the correct muscles.
• Do not swing the weight above shoulder height, as doing so increases the risk of injury.
• Take care not to round your lower back or hyperextend your spine at any point.

5. Ab wheel rollout

Target muscles: Core, latissimus dorsi.

Ab wheel rollouts are one of the most effective core exercises. They’re basically a moving plank but also involve your lats and even the long head of your triceps. These are the same muscles you use during deadlifts to keep the barbell close to your legs. As such, the rollout is a very deadlift-specific core exercise.

Steps:

1. Kneel on the floor and place your wheel/roller in front of your knees. Use a folded exercise mat for comfort.
2. Hold the handles with an overhand grip. Brace your core and pull your shoulders down and back.
3. Keeping your arms straight, roll the wheel out in front of you and lower your torso down toward the floor. Do not hyperextend your lower back.
4. Pull the wheel back up to your knees and repeat.

Tips:

• Shorten your range of motion if you feel this exercise in your lower back.
• No ab wheel or roller? No problem! You can use a barbell loaded with small plates instead.
• If your core is strong, you can do this exercise standing instead of kneeling.

Deadlift Program – FAQs

Do you have any questions about these programs or deadlifts in general? That’s okay because we’ve got the answers!

1. What weight should I use for deadlifts?

Sadly, this is the one question we can’t answer! Lots of things determine how much weight you should use for deadlifts, including your gender, experience level, genetics, and current one-repetition maximum.

The best advice we can give you is to use a weight that allows you to complete the prescribed number of reps, but only just. The last rep or two should feel challenging but not impossible. Leave about 1-3 reps in reserve. Think of this load as quite heavy and not your absolute max.  

As you get stronger, gradually increase the weight by 2.5 to 5 pounds, so you continue to improve.

If you get to the end of a set and feel you have more to give, feel free to do an extra rep or two. Then, make a note in your training journal to put more weight on the bar next time.

Put these tips into action, and progress is all but guaranteed.

2. Do I need to wear a belt for deadlifts?

While you don’t have to wear a lifting belt for deadlifts, many people find them helpful. A belt gives you something to brace your abs against, so you can create more intra-abdominal pressure. IAP helps support your lumber spine and prevents it from rounding as you lift.

You should be able to produce plenty of IAP without a belt, but when lifting heavy weights, more support is seldom a bad thing.

If you wear a belt, save it for your heaviest sets so you can practice bracing naturally. Then put on your belt when you need some extra assistance.

3. What’s the difference between a double overhand and mixed grip for deadlifts?

A mixed grip, where one hand faces forward and one faces backward, stops the bar from rolling out of your fingers, making you less likely to drop the weight unexpectedly. Most lifters use a mixed grip for heavy deadlifts.

However, using a mixed grip puts a lot of tension on your supinated biceps and can result in muscle tears. You may also develop muscle imbalances if you always turn your hands the same way.

You can avoid these issues by alternating sides when using a mixed grip and using an overhand grip for your earlier, easier sets. Save your mixed grip for your heaviest sets.

Alternatively, you can just stick with the double overhand grip for all your sets, which is safer and more balanced despite being weaker. However, your grip will probably fail before your legs and back.

Weigh up all the options and decide which is right for you.

4. Are deadlifts dangerous?

All exercises can be dangerous when performed incorrectly, including the deadlift. However, because of the weights, joints, and muscles involved, improper deadlift form can cause serious injury. That said, deadlifts also teach you how to safely lift heavy weights from the floor, i.e., using your legs and lower back together.

Most deadlift injuries are caused by lifting too much weight or sloppy form. Avoid these mistakes, and deadlifts are probably no more dangerous than any other barbell exercise.

5. Can I change any of the exercises in the workouts?

Providing you keep the main exercises the same (deadlifts!), you are free to make alterations to these programs. However, you should select similar movements so as not to change the intended effects of the program. For example, you could do stiff-legged deadlifts instead of Romanian deadlifts. However, doing leg presses instead of leg curls would be a mistake.

Finally, don’t switch out an exercise simply because you find it difficult. It’s the hard exercises that drive most of your fitness and strength increases. Embrace the suck and don’t try and hide from it!

6. How should I incorporate these workouts into my weekly training program?

These deadlift workouts are designed to be part of a weekly split routine. As such, you need to slot them into your training plan. The main thing to remember is that you need to keep your deadlift workouts separate from your leg and back workouts. Training your legs and/or back the day before or after a deadlift workout will be too taxing for most people.

Possible splits include:

• Monday – Deadlifts
• Tuesday – Chest and Shoulders
• Wednesday – Rest
• Thursday – Legs (focusing on the quads and calves)
• Friday – Back and Arms
• Saturday – Rest
• Sunday – Rest

Or:

• Monday – Deadlifts (1)
• Tuesday – Chest and Triceps
• Wednesday – Legs (focusing on the quads and calves)
• Thursday – Back and Biceps  
• Friday – Rest
• Saturday – Deadlifts (2)
• Sunday – Rest

Experiment with a few different training setups to see which you prefer.

7. What is the best diet when training for a bigger deadlift?

Sadly, there is no such thing as an official deadlift diet. Ultimately, your diet needs to match your body composition and performance goals and support your training.

If you want to get stronger and build muscle, the main thing you need is a daily calorie surplus of about 300-500 calories. This will give your body the energy it needs to recover and grow.

However, if you want to lose fat and get leaner, you need a 300-500 per day calorie deficit. This will force your body to burn fat for fuel. That said, you probably won’t build much muscle or get as strong when you are in a deficit.

Adopt the eating plan that best meets your caloric and nutrient goals. However, whether you want to lose or gain weight, make sure you are consuming adequate protein – typically one gram per pound of body weight.

More on Deadlifts:

• Deadlift Muscles Worked
• Three Deadlift Workout Programs
• 9 Weeks to a Bigger Deadlift Program
• Ten Ways to Boost Your Deadlift
• Partial Deadlifts vs. Full Deadlifts – Which One Should You Do?
• B-Stance RDL Guide: Muscles Worked, How-To, Benefits, and Variations
• Deadlift Calculator – Calculate Your One Rep Max Deadlift

Wrapping Up

While the occasional deadlift workout can be beneficial, you’ll get better results if you follow a more structured training plan. Powerlifters, who are arguably the best deadlifters on the planet, dedicate entire training sessions to this awesome exercise. This approach works for them, and it’ll work for you.

Use our beginner deadlift workouts, and your strength and performance will soon start to improve. However, remember that the deadlift is just one exercise, and your deadlift training should be part of a more-rounded workout plan.

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