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Deadlift Day

The king of strength lifts: heavy low-rep deadlifts, then Pendlay rows, good mornings and weighted pull-ups, finished with back extensions and farmer's carries for a strong back and grip.

12exercises

65min

27sets

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Start workout

Training flow

Warm-up 3 exercises

Cat-Cow

1 sets 10 reps Lower Back

rest 10s

Leg Swings

1 sets 10 reps Hamstrings

rest 10s

Glute Bridge

1 sets 10 reps Glutes

rest 15s

Main 6 exercises

Barbell Deadlift

5 sets 3-5 reps Lower Back

rest 210s

Pendlay Row

4 sets 5 reps Upper Back

rest 120s

Barbell Good Morning

3 sets 6-8 reps Hamstrings

rest 120s

Weighted Pull-Up

3 sets 4-6 reps Lats

rest 150s

45-Degree Back Extension

3 sets 8 reps Lower Back

rest 60s

Dumbbell Farmer's Carry

3 sets 40s Forearms

rest 90s

Cool-down 3 exercises

Child's Pose

1 sets 45s Lower Back

rest 10s

Seated Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Supine Spinal Twist

1 sets 30s Lower Back

rest 10s