Deadlift Domination 5 (Axel Ironside)

Science Behind the Plan: "Deadlift mastery requires optimal posterior chain development and perfect mechanical execution," says Axel. This specialized plan develops the specific back strength, hip drive, and bracing mechanics needed for elite deadlift performance. The program implements targeted exercises for the entire posterior chain while building comprehensive deadlift-specific capabilities.

6-Week Program: Week 1-2: Deadlift Foundation

Day 1: xx(+> (back, back, bicep, abs, overall) - Pull/brace focus
5 reps × 4 sets per exercise with technical emphasis
Day 2: )-&* (tricep, forearm, shoulder, arm, abs) - Upper body support
6 reps × 4 sets per exercise
Day 3: =:|[} (legs, traps, hip, quads, calves) - Lower body power
8 reps × 3 sets per exercise
Total volume per week: =512 reps

Week 3-4: Deadlift Development

Day 1: xx(+> (back, back, bicep, abs, overall) - Pull/brace focus
4 reps × 5 sets per exercise with specific deadlift progression drills
Day 2: )-&* (tricep, forearm, shoulder, arm, abs) - Upper body support
5 reps × 5 sets per exercise
Day 3: =:|[} (legs, traps, hip, quads, calves) - Lower body power
6 reps × 4 sets per exercise
Total volume per week: =520 reps

Week 5-6: Deadlift Mastery

Day 1: xx(+>+ (back, back, bicep, abs, overall, abs) - Pull/brace focus
3 reps × 6 sets per exercise including full deadlift integration
Day 2: )-&*> (tricep, forearm, shoulder, arm, abs, overall) - Upper body support
3 reps × 6 sets per exercise
Day 3: =:|[}> (legs, traps, hip, quads, calves, overall) - Lower body power
4 reps × 5 sets per exercise
Total volume per week: =510 reps

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