Jamal Browner Deadlift Program

Build up a new 1RM in just 8 weeks! This program is designed to strip away the complexity and hone in on the essential elements of a world-class deadlift program.

Workout Summary

Main Goal	Increase Strength
Workout Type	Single Muscle Group
Training Level	Intermediate
Program Duration	8 weeks
Days Per Week	3
Time Per Workout	60 minutes
Equipment Required	Barbell, Dumbbells
Target Gender	Male & Female

Workout Description

This is a well-rounded program focused on increasing overall deadlift performance. The plan includes heavy deadlift training as well as accessory work to improve strength, form, and power. Follow the program closely for best results.

3 Secrets for Stronger Pulls

1. Understand weekly progression

Progressive overload is key to strength gains. Ensure you are increasing your weights or reps each week to continually challenge your muscles.

2. Technique is everything

Proper form is crucial for maximizing your lifts and preventing injury. Focus on maintaining a neutral spine and using your legs to drive the weight up.

3. Don't neglect your accessories

Accessory work helps strengthen the supporting muscles and improves overall stability and power. Incorporate exercises like rows, lunges, and core work into your routine.

The Program

This program is designed to take you from baseline to a new personal record (PR) in 8 weeks. Each week includes a combination of deadlift training, accessory work, and rest days.

Phase 1/Week 1:

Day 1 (Monday)	Sets	Reps	Notes
Paused Deadlift	3	5	70% of max deadlift
Rack Pulls	3	5
Leg Curls	4	10
Calf Raises	4	12

Day 2 (Wednesday):

Exercise	Sets	Reps	Notes
Bench Press	4	6	70% of max bench
Rows	3	8
Shoulder Press	3	8
Bicep Curls	3	10

Watch Jamal Demonstrate a Paused Deadlift

Phase 2/Week 1:

Day 1 (Monday)	Sets	Reps	Notes
Paused Deadlift	3	5	70% of max deadlift
Rack Pulls	3	5
Leg Curls	4	10
Calf Raises	4	12

Day 2 (Wednesday):

Exercise	Sets	Reps	Notes
Bench Press	4	6	70% of max bench
Rows	3	8
Shoulder Press	3	8
Bicep Curls	3	10