6 Weeks to a Big-Number Deadlift
Build lower-body strength with this six-week program designed to help you pull bigger numbers.
WORKOUT: Day 2
1. Front Squat
Sets: 5 Reps: 3
Grab the barbell with a clean grip keeping your upper arm parallel to the ground. Stand with your feet shoulder width apart. Push your hips back and sit back down until your thighs are at least parallel to the floor.
2A. Rack Pull
Sets: 4 Reps: 3
Set the safety bars at knee height. With the bar resting on the safety bars, grab it with an alternating grip. Drive through your heels and squeeze your glutes as you lift the bar off the rack to a standing position.
2B. Reverse Lunge
Sets: 4 Reps: 8 (each side)
Hold a dumbbell in each hand with a neutral grip. Take a large step back and lower down so that your front knee gets to 90-degrees. Your front knee should be behind your toe. Drive off your front heel to return to a standing position.
3A. Bench Press
Sets: 4 Reps: 8
Hold the bar with an overhand, outside shoulder- width grip. Your shoulder blades should be squeezed together with your entire back arched. Take the bar out of the rack. Lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.
3B. Seated Row
Sets: 4 Reps: 8
Sit on a seated row machine with your chest up and shoulders pulled back. With a neutral grip, drive your elbows back and squeeze your shoulder blades together.
4A. Ab Wheel Rollout
Sets: 3 Reps: 8
Hold the axle of an ab wheel and kneel on the floor. Roll forward until you can no longer maintain a neutral spine. Roll it back until it’s under your shoulders.
Sets: 3 Time: 30-45 seconds
Plant your elbows and toes on the ground. Raise your hips and keep your back flat as you squeeze your core throughout the entire move.