Dexters 14-Week Powerlifting Program for Lower Body (Deadlift-Focused)

 Dexter, the Morbidly A Beast Angry Dog:

14-Week Powerlifting Program for Lower Body (Deadlift-Focused)

Weeks 1-4: Foundation and Hypertrophy
- **Objective**: Build muscle and enhance conditioning.
- **Frequency**: 2 deadlift days per week (Day 1: Heavy, Day 2: Volume)

**Day 1: Heavy Deadlift**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Deadlift: 4 sets x 5 reps at 70-75% 1RM
- Romanian Deadlifts: 3 sets x 8-10 reps
- Weighted Hyperextensions: 3 sets x 12 reps
- Core Work (Planks, Russian Twists): 3 sets x 1 minute each

**Day 2: Volume Deadlift**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Deadlift: 5 sets x 5 reps at 65% 1RM
- Good Mornings: 3 sets x 10 reps
- Leg Curl Machine: 3 sets x 12 reps
- Core Work (Leg Raises, Hanging Knee Raises): 3 sets x 15 reps

Weeks 5-8: Strength Phase
- **Objective**: Increase maximal strength.
- **Frequency**: 2 deadlift days per week (Day 1: Heavy, Day 2: Speed/Technique)

**Day 1: Heavy Deadlift**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Deadlift: 5 sets x 3 reps at 80-85% 1RM
- Romanian Deadlifts: 3 sets x 8-10 reps
- Weighted Hyperextensions: 3 sets x 12 reps
- Core Work (Planks, Russian Twists): 3 sets x 1 minute each

**Day 2: Speed/Technique Deadlift**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Speed Deadlifts: 8 sets x 3 reps at 60% 1RM (focus on explosive power)
- Deficit Deadlifts: 3 sets x 6 reps
- Leg Curl Machine: 3 sets x 12 reps
- Core Work (Leg Raises, Hanging Knee Raises): 3 sets x 15 reps

Weeks 9-12: Peaking Phase
- **Objective**: Peak strength and prepare for maximum lifts.
- **Frequency**: 1 heavy day and 1 lighter day focusing on form and recovery

**Day 1: Heavy Deadlift**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Deadlift: 5 sets x 2 reps at 85-90% 1RM
- Romanian Deadlifts: 3 sets x 8-10 reps
- Weighted Hyperextensions: 3 sets x 12 reps
- Core Work (Planks, Russian Twists): 3 sets x 1 minute each

**Day 2: Recovery and Technique**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Technique Deadlifts: 3 sets x 5 reps at 60% 1RM
- Leg Curl Machine: 3 sets x 12 reps
- Back Extensions: 3 sets x 12-15 reps
- Core Work (Leg Raises, Hanging Knee Raises): 3 sets x 15 reps

Weeks 13-14: Taper and Max Testing
- **Objective**: Reduce volume to allow full recovery and peak performance.
- **Frequency**: 1 light day and 1 testing day

**Week 13: Light Deadlift**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Deadlift: 3 sets x 3 reps at 60% 1RM
- Weighted Hyperextensions: 3 sets x 12 reps
- Core Work (Planks, Russian Twists): 3 sets x 1 minute each

**Week 14: Max Testing**
- Warm-up: 5-10 minutes of dynamic stretching and mobility work
- Max Test Deadlift: Work up to 1RM with adequate rest between sets
- Light Accessory Work (optional): 2 sets x 8-10 reps of any light lower body exercise
- Leg Curl Machine: 3 sets x 12 reps
- Core Work (Planks, Russian Twists): 2 sets x 1 minute each



Recovery Workout Plan
- **Objective**: Enhance recovery, maintain mobility, and prevent injury.
- **Frequency**: 2 recovery sessions per week (on non-deadlift days)

**Recovery Session 1: Mobility and Stretching**
- Foam Rolling: 10-15 minutes (focus on lower back, glutes, hamstrings)
- Dynamic Stretching: 5-10 minutes (hip flexors, hamstrings, quads, back)
- Static Stretching: 10-15 minutes (hold each stretch for 30-60 seconds)
- Light Cardio: 20 minutes (walking, cycling, or swimming)

**Recovery Session 2: Active Recovery and Conditioning**
- Light Cardio: 20-30 minutes (walking, cycling, or swimming)
- Bodyweight Exercises: 3 sets x 10-15 reps (bodyweight squats, lunges)
- Yoga or Pilates: 30 minutes (focus on flexibility and core strength)
- Breathing Exercises: 5-10 minutes (diaphragmatic breathing, meditation)


Notes:
1. **Warm-up and Cool-down**: Always include a proper warm-up and cool-down to prevent injury and enhance performance.
2. **Progressive Overload**: Gradually increase the weight each week based on how you feel and your progress.
3. **Rest and Recovery**: Ensure adequate rest days between heavy lifting sessions.
4. **Nutrition and Hydration**: Maintain a balanced diet rich in protein, carbohydrates, and fats, and stay hydrated.


This program focuses on building lower body strength and power through deadlifts, incorporating weighted hyperextensions and leg curls to ensure balanced development and resilience against injuries. Adjust the percentages and exercises as needed based on your individual progress and feedback.


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