Scribd
Upload
1K views18 pages

Titan Deadlift Program by Andy Huang

This 12-week deadlift program provides instruction and guidance for improving one's deadlift strength and technique over time. The program outlines exercises, sets, reps and intensities to follow on a weekly basis, starting with hypertrophy and working up to a one rep max test at the end.

Uploaded by

alex ceni
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1K views18 pages

Titan Deadlift Program by Andy Huang

This 12-week deadlift program provides instruction and guidance for improving one's deadlift strength and technique over time. The program outlines exercises, sets, reps and intensities to follow on a weekly basis, starting with hypertrophy and working up to a one rep max test at the end.

Uploaded by

alex ceni
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 18

INTRODUCTION

Welcome to the ‘Titan’ Deadlift Program!!


My name is Andy Huang, I am a Powerlifter
and coach. I am currently ranked #3 all time
in the 275lbs Raw weight class. I played
all kinds of sports growing up: Football,
Basketball, Volleyball, and Track and
Field. I also competed in Bodybuilding for
3 years. Along with my history of different
sports, I have been lifting for 19 years now
and have coached or trained hundreds of
people to improve their strength, posture,
and overall well being. I have successfully
deadlifted 848lbs in competition and it is by
far my favorite lift out of the Big 3. Deadlifts
are as primal as it gets, pick it up and put it
down, everyone needs to be able to do it.
Whether you are a beginner or an Elite world class lifter, or you are just trying to improve
your daily life by gaining some strength and function...this program can help you! The
program is broken up into 4 week blocks, with a deload week every 4th week of the
program. You will be taken through hypertrophy, strength, and peaking for the deadlift
within the 12 weeks. After the completion of week 12 you are ready to test your deadlift max!

PAGE 3 | INTRODUCTION
F.A.Q.
Q: Can I use this plan with other programs?
A: This program will only cover 2 days on workouts a week: the main Deadlift day and
an Accessory day with light leg workout, recommended to be done 3-4 days apart. You
can definitely run this alongside any program that requires you to Deadlift once a week,
and you can just insert the Deadlift and secondary Leg portion. But you will need to be
mindful of the rest of your program and how heavy you are going on the other lifts.

Q: Does it matter if I pull Sumo or Conventional?


A: No, the style that you prefer to Deadlift with does not matter. This program is
designed to work with both Sumo and Conventional

Q: What does ‘Competition Deadlift’ mean?


A: This is your preferred Deadlift style. Or the one you will use in a competition.

Q: Can I test my Deadlift at the end of the program?


A: Yes, it is built for you to taper in the 12th week of the program, and test at the very
end

Q: I see the term ‘3-4 inch Blocks’ what are blocks or block pulls?
A: Blocks can be set up with wood blocks, rubber mats, rubber weight plates, boards,
or anything else you can use so that the Weights are raised 3-4 inches off the floor and
the bar sits about mid shin. These are different from rack pulls.

Q: What does the 7/10 and 8/10 under the Intensity column mean?
A: Without knowing your strength in all exercises, I have given you a general intensity
to shoot for on these particular exercises. It is up to you to determine how much weight
will match the effort/intensity that is prescribed .

PAGE 4 | F.A.Q.
ESTABLISHING YOUR
TRAINING MAX
In order to accurately determine the weights you will use during the program, we need
to set a Training max to base the percentages you will be using off of. If you have
recently maxed out your deadlift, say at a meet or in the gym recently, then you can
just take 95% of that number and use that as your training Max.

Step 1- Prior to Starting the Program, test your Deadlift by working up to a 3 rep or 2
rep Max.

Step 2- For a 3 rep max multiply that by 1.065 and that will be your training max. For
Example, you performed 500x3... 500 x 1.065= 532.5. That is your current training Max

For a 2 rep max multiply that by 1.03 and that will be your training max. For Example,
you performed 525x2... 525 x 1.03= 540. That is your current training Max

PAGE 5 | establishing your training max


12 week program week 1

PAGE 6 | 12 week program - week 1


12 week program week 2

PAGE 7 | 12 week program - week 2


12 week program week 3

PAGE 8 | 12 week program - week 3


12 week program week 4

PAGE 9 | 12 week program - week 4


12 week program week 5

PAGE 10 | 12 week program - week 5


12 week program week 6

PAGE 11 | 12 week program - week 6


12 week program week 7

PAGE 12 | 12 week program - week 7


12 week program week 8

PAGE 13 | 12 week program - week 8


12 week program week 9

PAGE 14 | 12 week program - week 9


12 week program week 10

PAGE 15 | 12 week program - week 10


12 week program week 11

PAGE 16 | 12 week program - week 11


12 week program week 12

PAGE 17 | 12 week program - week 12


THANK YOU!
Thank you for purchasing the Titan Deadlift program.

I hope you enjoyed running this program and made significant gains in your deadlift
technique and strength. You can check out all the other Programs I offer on
www.thehviii.com

If you are interested in getting 1 on 1 coaching and take your training and strength
to the next level, please contact me and we can talk more about how I can help you
achieve your goals!

You can find me on Instagram @that_hugeasian_guy or email me at


[email protected].

PAGE 18 | THANK YOU

You might also like