Программа в фунтах. Чтобы перевести в килограммы, надо разделить вес на 2.2. Программа является 16-ти недельным тренировочным циклом кончающимся выходом на максимум 620 фунтов (282 кг)
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| Deadlift Routine 16 Week Training cycle -ending With 620 pounds | | | | | | | | | | ||||
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| Week 1 | | Week 2 | | Week 3 | | Week 4 | | ||||||
| | |||||||||||||
| 145 x 10 | | 145 x 10 | | 145 x 10 | | 145 x 10 | | ||||||
| 145 x 5 | | 145 x 5 | | 145 x 5 | | 145 x 5 | | ||||||
| 245 x 3 | | 245 x 3 | | 245 x 3 | | 245 x 3 | | ||||||
| 245 x 1 | | 245 x 1 | | 245 x 1 | | 245 x 1 | | ||||||
| 345 x 1 | | 345 x 1 | | 345 x 1 | | 345 x 1 | | ||||||
| 410 x 1 | | | 420 x 1 | | 430 x 1 | | 440 x 1 | | |||||
| 450 x 1 | | 460 x 1 | | 470 x 1 | | 480 x 1 | | ||||||
| 470 x 1 | | 480 x 1 | | 490 x 1 | | 500 x 1 | | ||||||
| 420 x 5 | wide | | 430 x 5 | wide | | 440 x 5 | wide | | 450 x 5 | wide | | ||
| 370 x 5 | narrow | | 380 x 5 | narrow | | 390 x 5 | narrow | | 400 x 5 | narrow | | ||
| 320 x 5 | wide-box | | 330 x 5 | wide-box | | 340 x 5 | wide-box | | 350 x 5 | wide-box | | ||
| 270 x 5 | narrow-box | 280 x 5 | narrow-box | 290 x 5 | narrow box | 300 x 5 | narrow-box | | |||||
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| | | | | | | ||||||||
| Week 5 | | Week 6 | | Week 7 | | Week 8 | | ||||||
| 145 x 10 | | 145 x10 | | 145 x 10 | | 145 x 10 | | ||||||
| 145 x 5 | | 145 x 5 | | 145 x 5 | | 145 x 5 | | ||||||
| 245 x 3 | | 245 x 3 | | 245 x 3 | | 245 x 3 | | ||||||
| 245 x 1 | | 245 x 1 | | 245 x 1 | | 245 x 1 | | ||||||
| 345 x 1 | | 345 x 1 | | 345 x 1 | | 345 x 1 | | ||||||
| 450 x 1 | | 405 x 1 | | 410 x 1 | | 415 x 1 | | ||||||
| 490 x 1 | | 460 x 1 | | 470 x 1 | | 480 x 1 | | ||||||
| 510 x 1 | | 500 x 1 | | 510 x 1 | | 520 x 1 | | ||||||
| 460 x 5 | wide | | 520 x 1 | | | 530 x 1 | | | 540 x 1 | | | ||
| 410 x 5 | narrow | | 470 x 5 | wide | | 480 x 5 | wide | | 490 x 5 | wide | | ||
| 360 x 5 | wide-box | | 420 x 5 | narrow | | 430 x 5 | narrow | | 440 x 5 | narrow | | ||
| 310 x 5 | narrow-box | 370 x 5 | wide-box | | 380 x 5 | wide-box | | 390 x 5 | wide-box | | |||
| | 320 x 5 | narrow-box | 330 x 5 | narrow-box | 340 x 5 | narrow-box | | ||||||
| | |||||||||||||
| Week 9 | | Week 10 | | Week 11 | | Week 12 | | ||||||
| 145 x 10 | | 145 x 10 | | 145 x 10 | | 145 x 10 | | ||||||
| 145 x 5 | | 145 x 5 | | 145 x 5 | | 145 x 5 | | ||||||
| 245 x 3 | | 245 x 3 | | 245 x 3 | | 245 x 3 | | ||||||
| 245 x 1 | | 245 x 1 | | 245 x 1 | | 245 x 1 | | ||||||
| 345 x 1 | | 345 x 1 | | 345 x 1 | | 345 x 1 | | ||||||
| 420 x 1 | | 425 x 1 | | 430 x 1 | | 435 x 1 | | ||||||
| 490 x 1 | | 500 x 1 | | 510 x 1 | | 520 x 1 | | ||||||
| 530 x 1 | | 540 x 1 | | 550 x 1 | | 560x 1 | | ||||||
| 550 x 1 | | 560 x 1 | | 570 x 1 | | 580 x 1 | | ||||||
| 500 x 3 | wide | | 510 x 3 | wide | | 520 x 3 | wide | | 530 x 3 | wide | | ||
| 450 x 3 | narrow | | 460 x 3 | narrow | | 470 x 3 | narrow | | 480 x 3 | narrow | | ||
| 400 x 3 | wide-box | | 410 x 3 | wide-box | | 420 x 3 | wide-box | | 430 x 3 | wide-box | | ||
| 350 x 3 | narrow-box | 360 x 3 | narrow-box | 370 x 3 | narrow-box | 380 x 3 | narrow-box | | |||||
| | |||||||||||||
| Week 13 | | Week 14 | | Week 15 | | Week 16 | | | | ||||
| 145 x 10 | | 145 x 10 | | 145 x 10 | | | | ||||||
| 145 x 5 | | 145 x 5 | | 145 x 5 | | | | ||||||
| 245 x 3 | | 245 x 3 | | 245 x 3 | | | | ||||||
| 245 x 1 | | 245 x 1 | | 245 x 1 | | | | ||||||
| 345 x 1 | | 345 x 1 | | 345 x 1 | | | | ||||||
| 440 x 1 | | 445 x 1 | | 445 x 1 | | 445 x 1 | | ||||||
| 530 x 1 | | 540 x 1 | | 500 x 1 | | 505 x 1 | | ||||||
| 570 x 1 | | 580 x 1 | | 550 x 1 | | 560 x 1 | | ||||||
| 590 x 1 | | 590 x 1 | | 590 x 1 | | 600 x 1 | | ||||||
| 540 x 3 | wide | | 550 x 3 | wide | | 610 x 1 | | 620 x 1 | | ||||
| 490 x 3 | narrow | | 500 x 3 | narrow | | 560 x 3 | wide | | 570 x 3 | wide | | ||
| 440 x 3 | wide-box | | 450 x 3 | wide-box | | 510 x 3 | narrow | | 520 x 3 | narrow | | ||
| 390 x 3 | narrow-box | 400 x 3 | narrow-box | 460 x 3 | wide-box | | 470 x 3 | wide-box | | ||||
| | 410 x 3 | narrow-box | 420 x 3 | narrow-box | | ||||||||
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| Week 17 | | ||||||||||||
| Meet-Same as week 16 workout singles | | ||||||||||||
Supplementary Work
Lock outs 1 x 3 optional
Leg extensions 3 x 10
Leg curls 3 x 10
Calf work 3 x 15-25
Step ups 3 x 10
Lat pulls 3 x 10
Dumbell curls 3 x 10 optional
Ab work
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