This is the Sumo Day workout from the Deadlift Specialization plan. It trains Glutes, Back and Hamstrings across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Sumo 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 |
|---|---|
 Sumo Deadlift | 4 × 8 |
 Deficit Deadlift | 4 × 8 |
 Romanian Deadlift | 4 × 8 |
 Leg Curl | 3 × 12 |
 Back Extension | 3 × 10 |
