Deadlift (Barbell)
Trains the hamstrings, with help from the quadriceps, lower back and glutes. You need a barbell. 33 of our free programs use it, across 146 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Deadlift (Barbell)
- Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Begin the lift by pushing through your heels, extending your hips and knees to lift the barbell off the floor.
- As the barbell passes your knees, continue to lift by extending your hips until you are standing upright with the barbell in front of your thighs.
- Lower the barbell back to the floor with control by pushing your hips back and bending your knees, maintaining a straight back and engaged core. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your head in line with your spine to maintain proper neck alignment and prevent strain.
- Visualize pulling the barbell back rather than up, to keep it close to your body and use the correct muscle groups.
- Use a mixed grip (one hand overhand, one hand underhand) for heavier lifts to enhance grip strength.
Muscles worked
What Deadlift (Barbell) trains
In the programs
How our programs run the Deadlift (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
33of our 50 programs use it
1×5the shape they run most (19 sessions)
3:30typical rest between sets
21open the session with it
17finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 2-Day Barbell Full Body | Full Body B | 1×5 | Linear: +5 kg on success, deload 10% after 3 misses |
| 28-Day Shred | Full Body B | 3×5–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1 For Beginners | Workout B — 5s week, Workout B — 3s week +2 | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×5 @ 70%1×5 @ 40% 1×5 @ 50% 1×5 @ 60%+2 more on the program page | % of Training Max, +5 kg TM per cycle |
| 5/3/1 Triumvirate | Deadlift — 5s week, Deadlift — 3s week +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP+2 more on the program page | % of Training Max, +5 kg TM per cycle |
| 5/3/1: Boring But Big | Deadlift — 5s week, Deadlift — 3s week +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50%1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50%+2 more on the program page | % of Training Max, +5 kg TM per cycle |
| 5×5 Linear Progression + Accessories | Workout B | 1×5 | Linear: +5 kg on success, deload 10% after 3 misses |
| Basic Beginner Routine | Workout B | 1×5 | Linear: +5 kg on success, deload 10% after 3 misses |
| Bro Split | Back | 3×6–8 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Bullmastiff | Deadlift | 3×6 @ 65% 1×6+ @ 65%4×5 @ 70% 1×5+ @ 70%+11 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Candito 6 Week Strength | W1 — Squat/DL Heavy, W1 — Squat/DL Light +5 | 2×6 @ 80%4×8 @ 70%+5 more on the program page | Fixed weights |
| Fierce 5 | Workout B | 1×5 | Linear: +5 kg on success, deload 15% after 2 misses |
| GZCL UHF | Deadlift | 2×4 @ 81% 1×4+ @ 81%3×3 @ 86% 1×3+ @ 86%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCL: Jacked & Tan 2.0 | Lower — Deadlift, Lower — Deadlift — 1RM Test (update your TMs after) +1 | 1×11×10 2×6 @ 70% 1×6+ @ 70%+9 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCLP | Day 2 — T1 OHP, Day 4 — T1 Deadlift | 3×10–124×3 1×3–8+ AMRAP | Stages 3×10 → 3×8 → 3×6: +5 kg on success; a miss drops a stage, a miss on the last one restarts the cycle from 100% of a fresh 10-rep max |
| High Frequency PPL | Pull B — Back Thickness | 3×4–6 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Ivysaur 4-4-8 | Week A · Day 2, Week B · Day 1 +1 | 4×44×8 @ 90%+1 more on the program page | Linear: +7.5 kg on success (8+ on the AMRAP → +15 kg), deload 10% after 2 misses |
| Juggernaut Method 2.0 | Deadlift — Accumulation — Tens Wave, Deadlift — Intensification — Tens Wave +14 | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60%4×10 @ 55% 1×10++ @ 60% AMRAP+11 more on the program page | % of Training Max — TM moves ±2.5 kg/rep vs the wave standard each realization week |
| Leangains RPT | Day A — Back Focus | 1×6–8+ AMRAP 1×8–10, 10% off the top set 1×10–12, 20% off the top set | Linear: +5 kg on success, deload 10% after 2 misses |
| Madcow 5×5 | Wednesday — Light | 1×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Metallicadpa PPL | Pull A — Deadlift Primary | 1×5++ AMRAP | Linear: +5 kg on success, deload 10% after 3 misses |
| Metallicadpa PPL: 5/3/1 | Pull A — Deadlift (5s week), Pull A — Deadlift (3s week) +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50%1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50%+2 more on the program page | % of Training Max, +5 kg TM per cycle |
| Novice 5×5 Linear Progression | Workout B | 1×5 | Linear: +5 kg on success, deload 10% after 3 misses |
| nSuns LP | Deadlift | 1×5 @ 75% 1×3 @ 85% 1×1++ @ 95% AMRAP 1×3 @ 90% 1×3 @ 85% 1×3 @ 80% 1×3 @ 75% 1×3 @ 70% 1×3 @ 65% | % of Training Max, +2.5–7.5 kg TM per week (by AMRAP reps) |
| Phrak's Greyskull LP | Workout B | 1×5++ AMRAP | Linear: +2.5 kg on success (10+ on the AMRAP → +5 kg), deload 10% after 2 misses |
| PHUL | Lower Power | 3×3–5 | Linear: +5 kg on success, deload 10% after 2 misses |
| Physique Peak | Pull | 2×5 @ 80% 1×5+ @ 80% AMRAP | % of Training Max, +2.5 kg TM per week |
| Push Pull Legs · Upper Lower | Pull | 2×5 1×5–8+ AMRAP | Linear: +5 kg on success, deload 10% after 3 misses |
| Reg Park 5×5 | Full Body 5×5 | 1×5 | Linear: +5 kg on success, deload 10% after 3 misses |
| Texas Method | Volume Day — Bench Week, Volume Day — OHP Week | 1×5 | Linear: +5 kg on success, deload 10% after 3 misses |
| The Rippler | Deadlift | 3×5 @ 80%3×3 @ 85% 1×3+ @ 85%+10 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Twice-A-Day | AM — Deadlift Strength | 2×5 1×5–8+ AMRAP | Linear: +5 kg on success, deload 10% after 3 misses |
| Wolverine | Day 5 — Deadlift/Core (Volume), Day 5 — Deadlift/Core (Build) +2 | 2×5 @ 65% 2×5 @ 75%1×4 @ 65% 1×4 @ 75% 2×4 @ 85%+2 more on the program page | % of Training Max, +10% TM per cycle |
| WS4SB 3 | Lower — Speed + Posterior | 2×3 1×3–6+ AMRAP | Linear: +5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Deadlift (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Substitutes
Swap Deadlift (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Deadlift (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.