Sculpted Strength: The Ultimate 12 Week Bodybuilding Program
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 |