This is the Heavy Deadlift workout from the Deadlift Specialization plan. It trains Back, Hamstrings and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Deadlift while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Deadlift | 4 × 8 |
 Bent Over Row (Barbell) | 4 × 8 |
 Rack Pull | 4 × 8 |
 Barbell Good Morning | 4 × 8 |
 Barbell Bicep Curl | 3 × 12 |
