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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Start with 4 sets of 5 reps, controlling the eccentric phase with a 3-second descent. Use a weight that challenges you but allows good form with 2 reps in reserve (RIR 2). This variation builds muscular endurance, control, and technique.
Perform 4 sets in a 6-4-4-6 rep scheme. Add a band for assistance if needed or weight if possible. These will strengthen your upper back and grip, both essential for deadlift performance.
A mix of high-rep deadlifts, lunges, pull-ups, and burpee box jumps will challenge your posterior chain and cardiovascular endurance. The buy-in and buy-out on the Assault bike ensures a full-body burn while reinforcing deadlift mechanics under fatigue.
Build explosive strength with 2 power cleans + 1 squat clean every 3 minutes for 15 minutes. Increase weight progressively, focusing on power and speed, both of which translate to a stronger deadlift.
Work on tempo handstand push-ups with a 4-second controlled descent over 5 sets of 4 reps. This helps upper-body strength and control, which supports heavy pulling movements like the deadlift.
AMRAP-style workouts featuring KB swings, T2B, Ski Erg, and jump rope will challenge grip and overall endurance, helping you maintain strength through high-rep deadlift workouts.
Repeat 4 sets of 5 reps with a controlled 3-second lowering phase, reinforcing form and tension control. This builds strength in key deadlift positions and prevents breakdown under heavy loads.
Weighted GHD sit-ups, Copenhagen planks, and ring rows strengthen the core and posterior chain, helping maintain spinal integrity during deadlifts.
This free deadlift training program goes beyond just lifting heavy. It incorporates progressive overload, tempo control, and high-intensity conditioning to build a stronger, more resilient posterior chain. Whether you're a powerlifter, CrossFitter, or beginner, this program will help you deadlift more efficiently and safely.
Start today and see the difference in your strength, endurance, and technique!
Perform 4 sets of 6 reps, ensuring a complete stop between each rep to reinforce proper mechanics and explosive power. Maintain a controlled descent with RIR 2-3 to push your limits while maintaining form.
Strengthen your upper back and grip with 4 sets of 8 reps on a flat bench. This movement complements your deadlift by enhancing pulling mechanics.
A combination of calorie-burning ski erg, wall walks, running, front rack lunges, and power jerks creates a full-body burn, reinforcing deadlift endurance under fatigue.
Work on 2 squat cleans with a 2-second pause in the bottom for 4 sets. This builds stability and strength in the deep squat position, crucial for better pulling power in the deadlift.
Train for shoulder stability and overhead strength, which translates to better control in heavy deadlifts. Includes kick-ups, bottom holds, and max reps with ski erg intervals to push endurance.
Burpee ring pull-ups, wall walks, bike erg, and step-ups ensure a balance of strength, mobility, and power—all of which are essential for a strong deadlift.
Reinforce proper deadlift positioning with 4 sets of 6 reps, resetting the bar after each rep to maximize strength and minimize energy leaks.
This unilateral movement targets hamstrings, glutes, and core stability—key muscles for improving your deadlift mechanics.
The progressive 8-6-4-2 rep scheme builds shoulder and tricep power, enhancing deadlift lockout strength.
A mix of double unders, T2B, GHD sit-ups, DB clusters, and burpees over DBs keeps the core and posterior chain engaged, aiding deadlift endurance.
A high-intensity, full-body challenge focusing on power cleans, squat cleans, and burpees for metabolic conditioning.
3 rounds of calorie ski erg, toes-to-bar, DB step-ups, and box jumps to develop work capacity and gymnastics control.
A 12-minute AMRAP of rope pulls/climbs, thrusters, and shuttle runs for grip strength and full-body endurance.
Work up to a heavy 1-rep max over 5-7 sets. Once you reach your max, perform a descending rep scheme:
Start each set every 2 minutes to maintain intensity.
Ring Pull-Ups follow, completing 4 sets of 3-5 reps, with modifications using bands if needed.
WOD: High-Intensity Conditioning
Complete 8 rounds of 5 double DB power cleans, 5 double DB thrusters, and a 200m run within an 18-minute time cap.
The Clean Complex (E2MOM for 12 minutes) consists of 1 clean pull and 1 squat clean with a 2-second pause in the bottom. Gradually increase weight while maintaining form.
Kipping Handstand Push-Ups focus on finding the maximum height for one rep, followed by an AMRAP test for one minute at a slightly easier level.
WOD: Strength & Endurance Challenge
Over four 3-minute AMRAPs, cycle through 8/10 cal Assault Bike, 10m one-arm KB front rack lunges, a rope pull or climb, and max KB clean & jerks.
Accessory work includes shoulder external rotations and incline Y-raises to reinforce stability.
Build to a heavy 1-rep max hang power snatch in 5-7 sets, followed by front squats at 5 sets of 3 reps to reinforce leg strength.
Upper-body focus continues with seated DB strict presses and standing DB shoulder flys, performed for 3 sets each.
WOD: EMOM Until Failure
Start every minute with 8 DB snatches and 3 burpee box jump overs. Each minute, increase the burpees by one rep until failure.
This program prioritizes heavy lifting, functional movement, and conditioning to build strength and endurance. The progressive overload approach ensures steady strength gains, while accessory movements support injury prevention and stability.
Start your deadlift training today and unlock new levels of strength!
Perform 3 sets of 12 reps with 3 minutes of rest between sets. Focus on maintaining tight form and control with RIR 2-3, meaning you should have 2-3 reps left in the tank at the end of each set.
After deadlifts, perform 3 rounds of:
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Perform 5 sets of:
Execute 4 sets of 4 reps with 3-second negative tempo before kipping back up. Modify using ab-mats or plates as needed.
Not for time, focus on moving efficiently through:
Perform 6 rounds (E2MOM for 12 minutes) of:
Move through 3 sets of:
Work for 45 seconds per station and rest on minute 5:
Maintain a consistent pace and aim for equal reps across all rounds.