Free in the appIntermediate4 days / week8 weeks

Strongman Deadlift Multi-Style

8-week intermediate deadlift specialization for strongmen. Conventional, sumo, deficit, 18", and silver dollar variants — covering all strongman DL events.

Equipment
Barbell, Full Gym
Style
Heavy

Start Strongman Deadlift Multi-Style for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Eight-week strongman deadlift specialization rotating through multiple variants the sport tests: conventional (max effort), sumo (efficiency), deficit (off-floor strength), 18" / block pull (lockout), and silver dollar deadlift (partial). Two heavy DL days per week + one event day; squat and press in maintenance.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

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Week 1

  1. Day 1 Heavy Conventional

    Deadlift5 × 3 @ 82%
    Romanian Deadlift3 × 6
    Pull-Ups4 × 6

  2. Day 2 Squat Maint + Log

    Squat4 × 5 @ 77%
    Log Press4 × 5
  3. Day 3 Rest

  4. Day 4 Block Pull / 18"

    Deadlift from 18" % of conventional 1RM.5 × 3 @ 90%
    Cable Row3 × 10

  5. Day 5 Events

    Yoke Walk 15m (50')4 × 15 m
    Romanian Deadlift3 × 6
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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