This is the Brad Gillingham 16 week Deadlift and Rack Pull Program. The percentages are based on your one rep deadlift max or you can choose to use your one rep deadlift goal.
A downloadable Excel file of this program is located: here
The program alternates every week with one week doing max rack pulls and the next week doing 6×1 deadlifts.
- Deadlifts: 6 sets of singles
- Rack Pulls: Work up to a single and record max in training log. Try to better your PR’s each time through program. A good hint is to not go overboard in breaking PR’s.
- Rack 7 is just above knee
- Rack 6 is just below knee
- Rack 5 is three inches below knee
- Rack 4 is five inches below knee
The example below uses 400 as the one rep deadlift max goal.
|Week 1||Rack Pulls – rack 7||max|
|Week 2||Deadlifts – 6×1||240||60.0%|
|Week 3||Rack Pulls – rack 6||max|
|Week 4||Deadlifts – 6×1||270||67.5%|
|Week 5||Rack Pulls – rack 5||max|
|Week 6||Deadlifts – 6×1||300||75.0%|
|Week 7||Rack Pulls – rack 4||max|
|Week 8||Deadlifts – 6×1||330||82.5%|
|Week 9||Rack Pulls – rack 7||max|
|Week 10||Deadlifts – 6×1||240||60.0%|
|Week 11||Rack Pulls – rack 6||max|
|Week 12||Deadlifts – 6×1||270||67.5%|
|Week 13||Rack Pulls – rack 5||max|
|Week 14||Deadlifts – 6×1||300||75.0%|
|Week 15||Rack Pulls – rack 4||max|
|Week 16||Deadlifts – 6×1||330||82.5%|
Deadlift Assistance work can be Front Squats and RDL’s. Front Squats are done before Deadlift.
RDL’s are done afterwards. Warms-up with Hang Cleans or Power Cleans.
*Brad Gillingham is a world ranked USA Powerlifting super heavyweight. He developed this program. This program along with other powerlifting programs, information, and helpful products can be found at Brad’s gym at http://www.jackalsgym.com