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 | Exercise | Weight |
Percent |
| 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
USA Powerlifting MARYLAND 
These programs are very helpful! More techniques & programs would be appreciated.
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Smart training. Plenty of recovery and rest.
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Can beginners use this
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That’s a loaded question. Any program can be used by any lifter, be it a beginner or seasoned competitor. Gillingham’s programs are usually considered suitable for more experienced lifters.
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This has benefited me
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I understand that the deadlift weeks are calculated from a max with full gear (suit and belt). I use a belt, but i don’t use a lifting suit; should I then calculate the load on deadlift days differently?
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I understand that the deadlift loads are calculated from a fully geared max. How should I calculate the loads if I my max is without a lifting suit? (I use belt.)
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How many reps with the max on rack pull?
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