Deadlift Destroyer
Six days of deadlift variations and support work. Your back will become a topographical map of muscle ridges. Grip strength of a gorilla guaranteed.
Who it's for
A 6-day advanced program with extra work for back, hamstrings and glutes: 19 exercises across 6 sessions a week.
Focus muscles: Back, Hamstrings, Glutes. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
6 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Competition Deadlift
Max effort deadlift
Day 2
Push Work
Upper push
Day 3
Romanian Focus
RDL variations
Day 4
Squat Support
Leg support
Day 5
Pull Volume
Back volume
Day 6
Speed Pulls
Dynamic deadlifts
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Back | 28.5 | Excessive |
| Glutes | 22.5 | High |
| Hamstrings | 22.5 | Excessive |
| Lats | 15 | Optimal |
| Quadriceps | 12 | Optimal |
| Biceps | 9 | Optimal |
| Traps | 9 | Moderate |
| Triceps | 6 | Moderate |
| Shoulders | 4.5 | Maintenance |
| Chest | 3 | Maintenance |
| Abs | 1.5 | Maintenance |
| Calves | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Deadlift Destroyer in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.