Table of Contents
- The deadlift is one of the best exercise that engages almost all the muscles of the body.
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Day 6
- Day 7
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Think about this: What if you could just perform one exercise for the rest of your life and still be considered fit? One exercise that comes to mind is the deadlift.
The deadlift is one of the best exercise that engages almost all the muscles of the body.
One of the reasons that majority of the people end to skip the gym is because they are either confused with the exercise they have to perform, they have hit a plateau or that it takes too much time.
Being overwhelmed, hitting a plateau, or realizing it isn’t going to happen overnight, are some of the most common reasons that the majority of gym goers end up skipping the gym.
Deadlifts are primal, using a barbell and as many plates as you can fit. You can lift heavy and get stronger, or you can even use deadlifts as a form of cardio. While deadlifts mostly use your posterior chain, every muscle in your body is engaged and aids in your lift.
This 14 day deadlift transformation challenge will put you through the ringer, but you will thank us for the results.
You’ll learn that this exercise is something that can be performed anywhere, any time, and even on a time crunch. Choosing the right weight for this challenge is important – if you cannot finish the prescribed reps, you are using too heavy of a weight. On the other hand, if you can keep going after your workout, you are using too light of a weight.
Deadlifts rely heavily on form, being lax in your form and going through the motions will guarantee you an injury. While nothing beats proper form, you can also use a lifting belt to support your lower back and help brace your core.
Today, you’ll perform sumo deadlifts for 4 sets of 20 reps. Sumo deadlifts are comparatively easier to perform than the normal deadlift. You can lower the weight in the third and fourth set, if needed.
Today, you will focus more on building strength rather than endurance. Keep the weight heavy and perform 4 sets of 5 reps of conventional deadlifts.
Today, you will perform conventional deadlifts again for 5 sets of 10-12 reps, decreasing the weight by 10lbs each set without rest in between the sets.
Rest Day! Add a session of intense cardio for bonus gains.
Perform 7 supersets of 2-3 reps of sumo and conventional deadlifts. Take five minutes of rest in between sets.
This will take your strength to a whole another level.
After pushing yourself to the brink yesterday, take a rest day and eat plenty of nutritious foods to get refreshed for tomorrow’s session.
Today, you will perform 5 drop sets of Romanian deadlifts for 8-10 reps.
Don’t worry about weight here, this exercise works best with great form.
Next week, you will perform the same routine over again, except with heavier weights. You didn’t think you would get away that easily, did you?
Every day counts, use your training days to make progress and your rest days to rest. After 14 days, you will notice a tremendous gain in strength, energy levels, and physique.