Gillingham 16 week Deadlift Program

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 USAPL 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

8 comments on “Gillingham 16 week Deadlift Program
  1. Jeremiah Stemple says:

    These programs are very helpful! More techniques & programs would be appreciated.

    Like

  2. Rod says:

    Smart training. Plenty of recovery and rest.

    Like

  3. Haroon says:

    Can beginners use this

    Like

  4. Alex says:

    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?

    Like

  5. Alex says:

    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.)

    Like

  6. Kyle says:

    How many reps with the max on rack pull?

    Like

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