Deadlift Domination: Strength & Posterior Chain Protocol
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
6-Week
Days Per Week
4 Days/week
Time Per Workout
45–60 minutes
Equipment Required
Barbell, Dumbbells, Bands
Target Gender
Other
Maximize your deadlift potential and build a powerful posterior chain.
Build brute pulling strength with structured deadlift progressions, accessory work, glute-hamstring synergy, and grip training. Perfect for power athletes and lifters looking to improve their hinge mechanics and posterior chain hypertrophy.
Heavy Pull Focus (Deadlift Strength)
| Exercise | Sets | Reps |
| Barbell Deadlift | 5 | 4-6 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Barbell Good Morning | 3 | 10-12 |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 2 | 12-15 |
| Barbell Single Leg Deadlift | 3 | 8-10 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
Glute & Hamstring Hypertrophy
| Exercise | Sets | Reps |
| Dumbbell Romanian Deadlift | 4 | 8-12 |
| Dumbbell Good Morning | 3 | 8-12 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Seated Toe Touches | 3 | 10-12 per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Bird Dog | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| Swing Gymstick | 3 | 10-12 |
Posterior Chain Stability + Activation
| Exercise | Sets | Reps |
| Barbell Good Morning | 3 | 10-12 |
| Dumbbell Pull Through | 3 | 8-12 |
| Kneeling T Spine Rotation | 3 | 10 |
| seated back extension | 3 | 12-15 |
| Flat Bench Hyperextension | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
Speed, Eccentrics & Grip Strength
| Exercise | Sets | Reps |
| Barbell Deadlift | 5 | 4 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Dumbbell Single Leg Deadlift | 3 | 8-10 per leg |
| Superman exercise | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
