Workout Routine

Free

Peak dødløft

by madslyck

Download free Hardy app

Dødløft peak

UGE 1-4 VOLUME PHASE 5x5 opvarmning + sæt til sidst

Uge 5-8 INTENSITET 5x3 opvarmning + sæt til sidst

Uge 9-11 PEAK 5x2 opvarmning + sæt til sidst

Stig 2,5kg for hver rep mere end + sæt til ugen efter

Dødløft 80% af 1RM Pause dødløft 80% af TM Stiff legged 50% af TM

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Dødløft uge 1-4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-1 reps, increase TM by 5 lbs
Extra 2+ reps, increase TM by 10 lbs

deadlift

1×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec

deadlift

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
50% TM
75 lbs
5
100 sec

deadlift

3×5

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close grip lat pulldown

3×10

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

incline reverse fly

3×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

barbell row

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

shrug

3×12

Dødløft uge 5-8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-1 reps, increase TM by 5 lbs
Extra 2+ reps, increase TM by 10 lbs

deadlift

1×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
80% TM
120 lbs
3
100 sec

deadlift

3×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
3
100 sec
2
50% TM
75 lbs
3
100 sec
3
50% TM
75 lbs
3
100 sec

deadlift

3×3

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

close grip lat pulldown

2×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

barbell row

2×8

Dødløft uge 9-11

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-1 reps, increase TM by 5 lbs
Extra 2+ reps, increase TM by 10 lbs

deadlift

1×2+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
2
100 sec
2
80% TM
120 lbs
2
100 sec
3
80% TM
120 lbs
2
100 sec

deadlift

3×2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
2
100 sec
2
50% TM
75 lbs
2
100 sec
3
50% TM
75 lbs
2
100 sec

deadlift

3×2