12 Week Olympic Deadlift Program (3-Day)


Olympic Deadlift Program
Olympic Deadlift Program is a 12-week Olympic weightlifting training program designed to peak your deadlift to hit a new personal record.

The MAIN GOAL of this program is strength development and new results in DEADLIFT.

You can expect a 10%-15% increase to your DEADLIFT after 12 weeks.


NEW 12-WEEK PLAN FOR JUST


$39.00



*THIS IS A DIGITAL PRODUCT

 *NO PHYSICAL PRODUCT WILL BE SHIPPED

PROGRAM STRUCTURE

The deadlift workout program is broken up into 3 blocks of 4 weeks: 

Accumulation period (week 1-4)

🎯 Focus on general strength and basic coordination.


📊Training load: high volume, average intensity.

Transmutation period (week 5-8)

🎯 Focus on intensive training for new result.


📊 Training load: high volume & intensity.

Deload & taper period (week 9-12)

🎯 Focus on preparation for peaking phase & PR.


📊 Training load: low volume, high intensity.

PROGRAM DETAILS

DURATION:

12 weeks / 3 days a week / 60-90 minutes.

 

TRAINING GOAL​:

New DEADLIFT PR, Strength development.

 

TRAINING LEVEL:

Intermediate to Advanced.

 

GOOD FOR:

Male & Female athletes.

 

EQUIPMENT NEEDED:

Access to basic OLY equipment is suggested.


Сomparison of Torokhtiy Training Programs.

Use this program guide to learn about Torokhtiy programs and compare their benefits.


TRAINING ROUTINE

Olympic Deadlift Program User Guide

According to this training plan, you will perform deadlift exercises only 3 times a week:


                                   Mon: Training

                                     Tue: Day-off

                                   Wed: Training

                                     Thu: Day-off

                                   Fri: Training

                                     Sat: Day-off

                                   Sun: Day-off 


It is asked that you follow a straightforward pattern of one day on, one day off to allow your body a day to recover between bouts of training.

You will train just 3 times per week under this program:

Mon: Training

Tue: Day-off

Wed: Training

Thu: Day-off

Fri: Training

Sat: Day-off

Sun: Day-off 

It is asked that you follow a straightforward pattern of one day on, one day off to allow your body a day to recover between bouts of training.

Olympic Deadlift Program User Guide

PROGRESSION BREAKDOWN

✔The volume (in terms of sets of deadlifts) increases over the first few weeks and peaks in weeks 7 and 8, following an inverted U-shape. 


✔The peak % of 1RM climbs from 75% of 1RM in week one to 102.5% (your new max attempt) in week 13.


✔Session 2 provides a low intensity Olympic weightlifting load weekly to provide technical training and muscle memory support.


PROGRAM UPDATE

Olympic Deadlift Program

We want you to have access and the best possible training experience. That's why my team has been hard at work on an updated DEADLIFT version for all your needs! 

Here’s what’s new in this program:

NEW! Interactive video library;

NEW! Pre and post-workout stretch;

NEW! Detailed special warmup;

NEW! Supplementary exercises to attack your weak points;

NEW! More exercises to strengthen your core;

NEW! Strength Training Reps and Sets Schemes;

NEW! Truly interactive design;

NEW! Mobile version for greater viewer experience even on small screens.

NEW! Available through the TrainHeroic App.

Olympic Deadlift Program Update

THIS OLYMPIC DEADLIFT PROGRAM IS IDEAL FOR

✔increasing your deadlift 1RM;


✔building a solid foundation of strength and muscle mass;


✔boosting pulling power for Olympic weightlifting improvement;


✔busting through a strength and training plateau.


PROPER NUTRITION 

The nutrition plan is one of the most important factors in weightlifting and can help you achieve your personal training objectives. 


That's why we recommend combining our 12 week DEADLIFT program with the Performance Nutrition plan, which has been specially designed to fit the specific energy needs of weightlifters. 


PERFORMANCE NUTRITION plan provides the perfect balance of nutrients for athletes with specific  training loads and recovery dynamics.



PRICING

DEADLIFT 1.0

$39.00
Olympic Deadlift Program

Olympic Deadlift

$39.00
Olympic Deadlift + Nutrition

Olympic Deadlift + Nutrition

$59.00$78.00

12-week training plan 


Release year

2017

2022

2022

Workout Tutorial Videos

Performance Nutrition

Mobile-friendly version


#LifeTime Access


Men's Maximum Performance Nutrition is selected by default. 

To get Women's Nutrition Program contact us via online chat on the page or via email - direct@torokhtiy.com

DEADLIFT 1.0

$39.00
Olympic Deadlift Program

Olympic Deadlift

$39.00
Olympic Deadlift Program + Nutrition

Olympic Deadlift + Nutrition

$59.00$78.00

12-week training plan

Release year

2017
2022
2022

Mobile-friendly version


Workout Tutorial Videos

Performance Nutrition

#LifeTime Access


Men's Maximum Performance Nutrition is selected by default. To get Women's Nutrition Program contact us via online chat on the page or via email - direct@torokhtiy.com

Customer Reviews

Based on 5 reviews
80%
(4)
0%
(0)
20%
(1)
0%
(0)
0%
(0)
J
Jay R.
Percentages a little too high...

I haven't been able to get through the first block because the prescribed deadlift percentages are too high. There is no way I'm hitting 85% for reps at week 2 or 3. The exercise selection otherwise makes sense. This is coming from the perspective of a class 1 powerlifter. I'm going to restart the program taking 50lbs off my 1rm for the first 2 blocks.

i
i.salvatierra
Great program

Great program to increase PR's. I was stuck for a while and this program helped me increase my PR by 20 lbs easily after 12 weeks.

It's always rewarding to see our athletes achieve their fitness goals and make progress. Keep up the fantastic work, and if you have any more feedback or need assistance with anything else, feel free to reach out. Happy lifting!

R
Riccardo Sandonà
Deadlift 2.0

Perfect training to perform new personal best in deadlift and also nice for athlete who need to develop strenght during off season or in pre season

G
Gegex
Smart

Really a good program!

A
Alex
Improved my PR in deadlift!

Very solid program, I did +15 kilos to my previous best

The best way to learn more about the Olympic Deadlift Program is to try it out. 

The First 3 workouts are for free.



Questions? Look Here!

Do I need a new Olympic Deadlift program if I trained according to the Deadlift 1.0 program?

The answer is yes, 100%! Deadlift only program is a completely new program. This deadlift cycle is unique, fun, and add a different stimulus each week. We are implementing hypertrophy, power, and absolute strength to keep you healthy while building strength, athleticism and improving your lifts.

How frequently should I train?

This best deadlift program is designed to be 3 days per week. We do not recommend training 3 days in a row. On your rest days, try to plan recovery activities, such as massages, or sauna.

Can I combine it with other types of training?

We do not recommend combining this increase deadlift program with other high-intensity workouts. You can add, at your discretion, recovery activities to develop flexibility and mobility, as well as short (up to 30 minutes) low-intensity cardio work (walking, rowing, swimming). Be sure to plan one full day off in each weekly cycle. The program's effectiveness largely depends on your responsibility when it comes to the training process, sleep, nutrition, and recovery. Train smart, get enough rest.

Is it necessary to train in weightlifting shoes?

We highly recommend you to wear weightlifting shoes during this deadlift program pdf, also known as Lifters. Whether you’re a functional fitness athlete or a weightlifter, you will find them beneficial.

 

What equipment do I need to progress in this deadlift program?

Barbell and Bumper Plates

Squat Rack

PVC

GHD

Lifting straps

Rubber bands

Blocks

Kettlebells

Plyometric Box

What if I have more questions?


RECOMMENDED PROGRAMS

$78.00$55.00