Workout of the day
Deadlift Pyramid is a classic strength builder with a twist. You’ll climb up and down in weight, challenging your muscles with varied loads. Stay focused on form and technique. Let’s get stronger, step-by-step!
The workout of the day consists of:
- 5 Deadlifts @ 225 lb / 102 kg
- 5 Deadlifts @ 225 lb / 102 kg
- 3 Deadlifts @ 245 lb / 111 kg
- 3 Deadlifts @ 245 lb / 111 kg
- 3 Deadlifts @ 245 lb / 111 kg
- 1 Deadlift @ 265 lb / 120 kg
- 1 Deadlift @ 265 lb / 120 kg
Scaling
- Beginners: Reduce weights to 135/95/75 lb (61/43/34 kg) and adjust reps if needed
- Intermediate: Reduce weights to 165/135/105 lb (75/61/48 kg)
- Advanced: Follow prescribed weights or increase slightly if necessary
No equipment
- Substitute deadlifts with Romanian deadlifts using a heavy backpack or sandbag
- Use household items like water jugs for added weight
Warmup
- 400m Run or 500m Row
- 10 Air Squats
- 10 Push-ups
- 10 PVC Pass-Throughs
- 10 Good Mornings with PVC Pipe
Cooldown
- Pigeon Stretch (1 min each side)
- Hamstring Stretch (1 min each side)
- Child’s Pose (2 min)
