Foundation Deadlift

Build your first real deadlift. 6 weeks of linear progression — add 10 lb every session you hit your reps on the main lift. Three balanced days: a heavy pull from the floor, a true upper body recovery day (bench + rows + pull-ups), and a trap bar + RDL day for variation and posterior chain volume. Deadlift heavy ONCE a week to respect CNS demand — the trap bar and RDL on day 3 are lower-stress hinge variants. Block 1 (weeks 1-3) grooves technique. Block 2 (weeks 4-6) adds Greyskull-style AMRAPs so you find out how strong you've gotten. Built on the methodology of Starting Strength and Greyskull LP. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Pull) / Wed (Upper Body) / Fri (Trap Bar + Posterior). Always at least 1 rest day between sessions. The Wednesday upper-body day is part of the program, not optional — it gives your lower back ~48 hours to fully recover between the two pulling days.

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