Deadlift Block
Six weeks and two days a week, built around the deadlift. For a lifter whose pull has stopped moving.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- A barbell, plates, a rack and a flat bench. Nothing to hang from, no cables and no machines.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Pull
- Deadlift 5 × 3
- Barbell Row 4 × 8
- Bench Press 3 × 6
- Barbell Shrug 3 × 10
- Plank 3 × 60 sec
Every rep from a dead stop, grip reset each time. If the bar slows down, that was the last set. Shrugs double-overhand, no straps — they are grip work too.
Day 2 Support
- Romanian Deadlift 4 × 8
- Back Squat 4 × 6
- Overhead Press 3 × 8
- Single-Leg Glute Bridge 3 × 12 each
Nothing comes off the floor today. The Romanian deadlift stops at the knee, every set.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Abdominals · Chest · Glutes · Hamstrings · Lower back · Middle back · Quadriceps · Shoulders · Traps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A barbell, plates, a rack and a flat bench. Nothing to hang from, no cables and no machines. Train 2 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Deadlift Block” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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