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** - Wa...