Deadlift Insanity
The workout for this feature on the Deadlifts, I call Deadlift Insanity.
Why give it such a name. As the name implies The workout is INSANE. The one thing about ALL the workouts that I write is that they are specifically written for a full body workout for the week, making sure that you are not just focusing on one specific area of the body. So even though this is called deadlift insanity, it still is a properly periodized program and has you executing a full workout targeting each muscle group effectively.
The
goal here with this workout is to work through the week doing deadlifts
every 3 days. Now the times when I have you doing the deadlift for more than 5 reps, it is important to use about 50% of your normal weight when lifting during these reps. For instance, if you normally can do 315lbs. 5 times witht he deadlift, you would cut that in half and use 160lbs. Unlike maxing the amount of load (weight) like you
normally would when you do deadlifts, you are focused more on the total
VOLUME of work done. That means if you add up all the number of
repetitions and the weight used for the deadlift through the workout,
that will give you the volume.
The Goal with this workout is to maximize
the Volume more than just a typical set and rep scheme worked into the
traditional way to build deadlifts into a workout. This program will
help you gain serious strength and overall gains in all the other areas
of the body, but using the deadlift as the foundation.
Since it involves many muscle groups when you do deads, I have precisely built this workout to include the deadlifts in and around certain times and sets as well as rep schemes to challenge you even further. For example When you Train arms, i have you also super setting Deadlifts. Sounds crazy? Its Not, It's INSANE and when you try it you will see exaclty why and how much more pumped and fatigued your arms become as a result.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 3 | Legs |
| Barbell Walking Lunge | 3 | 6 | Legs |
| Superset with | 0 | 0 | TIPS |
| Barbell Deadlift | 3 | 10 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| Barbell Deadlift | 3 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Barbell Deadlift | 3 | 3 | Legs |
| Standing Bicep Curl Barbell Both Arms | 6 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Barbell Deadlift | 6 | 5 | Legs |
| Standing Kickbacks Both Arms With Band | 6 | 20 | Arms |
| Superset with | 0 | 0 | TIPS |
| Barbell Deadlift | 6 | 3 | Legs |
| V-Ups With No Equipment | 3 | 20 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench | 3 | 6 | Chest |
| Superset with | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 30 | Legs |
| Dumbbell Bench Press On Ball Both Arms | 3 | 12 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Ball Push Ups Ball On Ground | 3 | 8 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Jump Rope | 3 | 30 | Cardio |
| Standing Mid Cable Flys Both Arms | 3 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 3 | 8 | Chest |
| Dumbbell Power Row | 3 | 5 | Back |
| Seated On Bench Bar Lat Pulldowns | 3 | 5 | Back |
| Superset with | 0 | 0 | TIPS |
| Reverse Grip Lat Pulldowns | 3 | 5 | Back |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
| Decline Crunch | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 5 | Legs |
| Superset with | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Seated On Bench Barbell Military Press With Band | 3 | 8 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Barbell Deadlift | 3 | 10 | Legs |
| Standing Dumbbell Side Raise Both Arms | 3 | 6 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Barbell Upright Row | 3 | 6 | Shoulders |
| Pull-Up | 3 | 5 | Back |
| Barbell Deadlift | 3 | 8 | Legs |
| Standing Bicep Curl With Band Alternating Arms | 5 | 15 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 5 | 15 | Arms |
| Dips | 4 | 10 | Chest |
| Seated Barbell Biceps Curl | 4 | 10 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 5 | 25 | Abs |
| Barbell Deadlift | 1 | 0 | Legs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 10 | Olympic Lifts |
| Seated On Bench Bar Lat Pulldowns | 3 | 12 | Back |
| Seated Cable Row | 3 | 15 | Back |
| Superset with | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Smith Machine Incline Bench Press | 3 | 8,-10 | Chest |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 6 | Back |
| Machine Chest Press | 4 | 15 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing Low Cable Flys Both Arms | 4 | 15 | Chest |
| Laying on Ball Dumbbell Prone Cobras | 3 | 15 | Back |
| Superset with | 0 | 0 | TIPS |
| Ball Push Ups Feet Elevated | 3 | 12 | Chest |
| V-Ups With No Equipment | 3 | 12 | Abs |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 25 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 6 | Legs |
| Barbell Squat With Band | 3 | 20 | Legs |
| Superset with | 0 | 0 | TIPS |
| Abductor Side Steps | 3 | 20 | Legs |
| Barbell Deadlift | 3 | 8 | Legs |
| Step Ups Alternating Legs | 3 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Barbell Deadlift | 3 | 10 | Legs |
| Standing Bicep Curl With Band Alternating Arms | 6 | 30 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 6 | 25 | Arms |
| Bent Over Cable Crunch | 3 | 15 | Abs |
| Decline Crunch | 3 | 15 | Abs |
