5-Day Deadlift Workout Program for Max Strength

If your goal is strength, the deadlift should be at the center of your training. It’s one of the most effective lifts for building total-body power, and lifters of all levels have used it to improve their physique, grip, and overall performance.

Still, many avoid it because they don’t feel confident pulling heavy weights or haven’t seen progress. This 8-week program changes that. Whether you pull conventional or sumo, this plan is designed to help you improve technique, build strength, and hit a max you’ll be proud of.

Why Focus on the Deadlift?

The deadlift is a foundational movement for building real-world strength. It trains nearly every major muscle group and teaches you how to generate force from the ground up, something no machine can replicate. 

Focusing on the deadlift for a dedicated block of training can help you:

• Break through strength plateaus
• Build muscle across the posterior chain (hamstrings, glutes, traps, spinal erectors)
• Improve grip strength and core stability
• Boost your performance on other compound lifts like squats and rows

This program is best for intermediate lifters who already know the deadlift basics but are stuck at a plateau, want to sharpen their technique, or need a structured plan to build their numbers. It’s also ideal for powerlifters during an off-season strength phase or for general lifters looking to take their pulling strength to the next level.

How the Program Works

You’ll train five days per week:

• 3 deadlift-focused days
• 2 upper body days

Each session lasts about 60 minutes. The program rotates between light, moderate, and heavy lifting to target different strength qualities such as power, speed, and technique.

This plan is all about building your deadlift max. If your goal is fat loss or hypertrophy, this isn’t the right program for you.

Example of Weekly Schedule:

• Monday: Deadlift Workout A (main strength day)
• Tuesday: Upper Body Day 1 (Push)
• Wednesday: Deadlift Workout B (speed & power)
• Thursday: Rest or light active recovery (walking, mobility, yoga)
• Friday: Upper Body Day 2 (Pull)
• Saturday: Deadlift Workout C (deficit or pause deadlifts + accessories)
• Sunday: Rest

Key Accessory Movements

The program includes accessories that reinforce different parts of the deadlift:

• Leg curls: Choose any version to strengthen hamstrings.
• Dead stop one-arm rows: Start from the floor to mimic the deadlift drive.
• Glute kickbacks: Yes, you need strong glutes to pull big. These help.

And for the record, this isn’t just for men. Women can follow this program just the same and benefit just as much.

Warm Up Strategy

Before each session, spend 10-15 minutes preparing:

• Low-impact cardio
• Dynamic stretches
• Activation work, especially for your posterior chain (low back, glutes, hamstrings, grip)

A good warm-up isn’t optional, it sets the tone for quality reps and injury prevention.

Recommended: The Best 15-Minute Warm-Ups

Equipment Tips

• Straps: Okay for general strength, but skip them if you plan to compete in powerlifting.
• Lifting belt: Use it on heavy days for added support, even if your back is healthy.

Train smart now so you can keep training later.

5-Day Deadlift Workout Program for Max Strength

Stick to either conventional or sumo for the full 8 weeks - no switching mid-program.

Day 1: Deadlift Workout A

Deadlift Workout A Progression Chart:

• Week 1 - 85% of max for 2 reps
• Week 2 - 85% of max for 3 reps
• Week 3 - 87.5% of max for 2 reps
• Week 4 - 87.5% of max for 3 reps
• Week 5 - 90% of max for 2 reps
• Week 6 - 90% of max for 3 reps
• Week 7 - None*
• Week 8 - Test your max

*Week 7 Note: Skip your deadlift session for the day, focus on your accessory work using lighter weights, and recovery. Your max squat test is coming

Day 2: Upper Body (Push)

Day 3: Deadlift Workout B

*Note: Use 50% of max for the first three weeks and 60% for the last four weeks.

Day 4: Upper Body (Pull)

Day 5: Deadlift Workout C

Benefits of Deadlifting Multiple Times Per Week 

Most programs limit deadlifts to once a week, but if you want to get truly better at something, you need to practice it more often.

Training the deadlift three times per week allows for:

1. More Technical Reps

Repetition is key for improving motor skills. By deadlifting frequently, you get more chances to refine your setup, bar path, and execution. This builds consistent movement patterns and better long-term form.

2. Speed, Strength, and Power Development

Each deadlift session in this program has a specific focus:

• One day emphasizes heavy pulling for max strength
• One day is designed for speed and bar velocity
• One day targets weak points with variations like deficit or pause deadlifts

This structure lets you train different qualities without overloading one system.

3. Better Recovery Through Volume Distribution

Instead of one brutal session that leaves you fried for days, spreading volume across the week reduces fatigue and improves recovery between sessions. It also lowers injury risk and increases overall training quality.

4. Accelerated Strength Progress

Frequent exposure to the lift helps reinforce neuromuscular patterns, which is essential for getting stronger, especially if you’ve plateaued on a once-a-week deadlift schedule.

5. Carryover to Other Lifts

A stronger deadlift means stronger glutes, hamstrings, grip, and core, all of which carry over to squats, rows, cleans, and even overhead presses.

Recovery and Rest Days

Recovery will make or break this program. On rest days:

• Sleep 7–9 hours
• Eat enough calories and protein
• Use light movement (Zone 2 cardio, walking, yoga, etc.)
• Consider massage, stretching, or mobility work

Progression and Deloads

After week 8, take a full week off from deadlifting. Focus on moderate full-body training. This helps you reset both physically and mentally before starting another strength block or a new goal.

Common Mistakes to Avoid

• Don’t add weight outside the plan, even if you feel strong. The percentages are there for a reason.
• Don’t train five days in a row. Three in a row max, then rest.
• Don’t add intense cardio. If you do cardio, keep it separate and low-intensity.

Stick to the plan. Stay consistent. You’ll finish this program with a stronger pull, better technique, and more confidence under the bar.