Deadlift Religion
For those who worship at the altar of the deadlift. Build a posterior chain that could pull a truck. Your back will be wider than most doorways. Amen.
Who it's for
A 3-day intermediate program with extra work for back, hamstrings and glutes: 15 exercises across 3 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
3 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Deadlift Day
Heavy pulling focus
Day 2
Push & Legs
Non-pull maintenance
Day 3
Pull Variations
Deadlift variations and back work
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 | 19.5 | Optimal |
| Glutes | 19.5 | Optimal |
| Hamstrings | 15 | Optimal |
| Quadriceps | 10.5 | Moderate |
| Lats | 9 | Moderate |
| Biceps | 6 | Moderate |
| Traps | 6 | Moderate |
| Triceps | 6 | Moderate |
| Shoulders | 4.5 | Maintenance |
| Chest | 3 | Maintenance |
| Abs | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Deadlift Religion in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.