Who is this program for?
For example, on Day 1 Week 2, I would complete 3x3 squat
There is nothing more raw or powerful than loading some
heavy ass weight on a bar and doing the simplest possible
thing you can do - LIFT!
When was the last time you pulled a deadlift PR?
Do you feel like your strength in all of your lifts has been
increasing, but your deadlift just wont budge?
Do those big milestone numbers like 225, 315, or 405lbs
always seem just out of reach?
Then this is the program for YOU. Its time to double down.
Over the next 4-weeks, this training plan will take you through
a rigorous deadlift protocol designed to set a new PR when
you retest at the end of the program.You will still squat, bench
press, and hit accessory movements, but at the end of the day,
this program is all about building a big pull.
How to read the program
Each training day has prescribed movements as well as rep
and set schemes (all following the notation of SETS x REPS).
Be mindful as these vary from week to week - as seen below,
Deadlifts on Day 1 are prescribed at 7 sets of 5 repetitions
at 75% of your training max (more on this later) on Week 1,
however Week 2 prescribes 8 sets of 4 repetitions at 78%.
For each day, read down the column corresponding to the
week youre on in the cycle and complete the recommended
percentage and within your week column.
@70%, 8x4 deadlift @78%, 3x5 bench @ 78% and 3x10 lat pull
downs at a weight you can handle for ~12 reps.
How to pick your training max
Read this section carefully, and then read it again. This is
probably the single most important question here - picking
an unrealistic training max that is too heavy will be the surest
way to halt your progress. This program incorporates the use
of percentages, all of which are to be calculated off of your
training max. Your training max should be a weight you
can hit for a heavy single on any day of the week without
a doubt. This is not some all time 1-rep max that you hit
months ago but havent touched since. This weight should be
challenging, but something that you could hit for two reps on a
great day. This provides some autoregulation that means you
will still be able to complete the required work on the worst
of days (youre sick, tired, stressed out, etc.), while still able to
push for new PRs on your AMRAP sets on Day 3 of each week.
This training plan is 3x per week, but I usually train
[4/5/6] days per week. Can I still lift this many days?
This program is built around three training sessions per week
performed on non-consecutive days. These sessions should be
heavy and taxing. Remember, the #1 goal during this program
is to build a bigger deadlift. Doing more than is prescribed will
take away from your ability to recover from the work that will
ultimately support your end-goal. We strongly recommend that
everyone running this program stick to the 3 training sessions
per week layout for the entire 4-week duration of the plan.
If after 4 weeks you feel full of energy, you can reintroduce
additional weekly training sessions.
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Ive only been deadlifting for a few weeks - is it okay for
me to run this program?
We strongly recommend that lifters running this program
have been deadlifting consistently for 3+ months. This
volume requirement of this training plan is very demanding.
Performing 14 sets of deadlifts in a week above 80% (in addition
to assistance work) is incredibly challenging, and maintaining
good form is absolutely crucial to your success. The required
degree of technical proficiency is rarely found in lifters who
have been deadlifting for fewer than 3 months. Finally, this
program uses progressive overload based on percentages
of your training max. Lifters who have been deadlifting
consistently for fewer than 3 months tend not to have an
accurate training max, which would limit their progress over
the next four weeks.
If youre a new lifter, and still looking for a program, check out
our free Brogram on strongstrongfriends.com.
What is a 10RM or 12RM?
Your 10RM and 12RM stand for your 10-rep max and 12-rep
max, which represents a weight you could challengingly
complete for 10- and 12-repetitions, respectively. When
selecting weights, it is advised to err on the conservative side if
in doubt. It is more valuable to pick a weight that you can hit for
10 reps today (even if you may feel like you have one repetition
left in the tank upon completion) rather than an all-time PR
that may be out of reach at this point in time.
Why is week 4 so easy?
Week 4 is a planned taper. After 3 ramping weeks of intensity
and volume to create an overreaching effect, we use week 4 as
an opportunity to reduce total training tonnage, increase our
recovery through supercompensation, and prepare ourselves
for a heavy 1-rep max deadlift attempt on Week 3, Day 3.
How would I go about adding cardio to this type of split?
Cardio can be added at the end of your training sessions as
desired. As this plan is very challenging, We recommend low
intensity steady state cardio as opposed to other, more taxing
variants. We also recommend that lifters wait until the second
week to begin adding in cardio, as this will allow them more
time to adjust to the demands of the program.
Can this program be performed on a cut / bulk?
For best results, this program should be run while eating at a
caloric surplus or maintenance.
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 Cycle 1
Week 1 Week 2 Week 3 Week 4
Squat 3x3 70% 70% 70% Squat 5x2 50%
7x5 75%
Deadlift 8x4 78% Deadlift 3x1 90%
Day 1

10x3 81%
Bench 3x5 75% 78% 80% Bench 3x2 60%
Lat Pull Downs 3x10 12RM 12RM 12RM

3x5 80%
Squat 4x4 85% Squat 3x1 50%
5x3 88%
4x6 80%
Bench 5x6 80% Bench 3x2 50%
Day 2

6x6 80%
4x6 10RM
RDL 4x8 10RM Deadlift 3x1 60%
4x10 10RM
Ab Roll Outs 3x10 -- -- --

1x5+ 1x3+ 1x2+ RETEST DAY

Top set:
87% 92% 94%
Deadlift 1x6 78% WORK UP TO
Deadlift
2x4 83% A NEW 1RM
3x3 85%
Day 3

4x6 10RM
Good Mornings 4x8 10RM
4x10 10RM
DB Rows 3x10 12RM 12RM 12RM
Planks 3 rounds 30s 45s 60s

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1. ACTIVITY AND ASSOCIATED RISKS: I, the undersigned, have chosen to participate in a

STRONG STRONG FRIENDS Strength/Fitness Program (the Program), which is provided by
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a. the Program is a physical activity, and I may be exposed to dangers and inherent risks
(that cannot be eliminated regardless of the care taken to avoid injuries) including but not
limited to overexertion, minor injuries such as scrapes, bruises, sprains and strains, more
serious injuries such as joint, muscle and bone injuries, concussions and other head
injuries, and catastrophic injuries and conditions such as heart attacks and other injuries
or conditions which could be fatal;
b. that I am in good health and physically fit to enter into a training program which involves
the use of weights, dumbbells, barbells and other strength training equipment;
c. the Program or any correspondence with SSF is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any questions you may have regarding a
medical condition or your fitness to participate in a physical activity.

In consideration of the permission to participate in the Program, I agree to the terms below:

2. ASSUMPTION OF THE RISKS: I hereby freely assume the above-mentioned risks as well as
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me as a result of my participation in the Program. I also understand that any equipment used is
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HOLD HARMLESS AND DEFEND the Released Parties (defined in Section 3) against any
and all claims to which Section 3 of this agreement applies, including claims for their own
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by SSF regarding the performance of and execution of the Program.

Furthermore, I agree that the Program provided is for my personal use and shall not be shared
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6. USE OF MY LIKENESS: I understand that during the Program I may be asked to submit
photos or videos of myself performing prescribed exercises. To the fullest extent allowed by law,
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use of my name in connection with such likeness, and I grant to SSF and its assigns permission to
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I understand and agree to OPT-IN to the terms of Paragraph 6 above.

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