ProgramsCody Lefever · GZCL

GZCL Deadlift Wave Forms

Cody's official single-day deadlift add-on: one deadlift session a week running three RM waves (deficit → conventional → block pull), tested in Week 10, and it can be stacked onto any existing plan.

Weeks: 10
Days / week: 2
Exercises / day: 1–5

Intermediate
Single-lift focus

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Week structure

Week 1

Day 1

Deadlift day

Barbell Deficit Deadlift1 × 3 · @101-inch (2.5cm) deficit deadlift: find the day's 3RM, leave a 10-20 lb margin.4 × 3Day's 3RM minus 20%.1 × 1+Last set to failure (+), leave 1-2 reps
Cable Lat Pulldown5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell One-Arm Row5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell Hammer Curl5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift4 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)
Machine Lying Leg Curl4 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 2

Day 1

Deadlift day

Barbell Deficit Deadlift1 × 2 · @102-inch (5cm) deficit deadlift: find today's 2RM, leave some reps in reserve4 × 2Day's 2RM minus 25%.1 × 1+Last set max reps (+).
Cable Lat Pulldown5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell One-Arm Row5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell Hammer Curl5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift4 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)
Machine Lying Leg Curl4 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 3

Day 1

Deadlift day

Barbell Deficit Deadlift1 × 1 · @103-inch (7.5cm) deficit deadlift: find the day's 1RM, leave a margin.6 × 1Day's 1RM minus 30%.1 × 1+Last set max reps (+).
Cable Lat Pulldown5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell One-Arm Row5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell Hammer Curl5 × 1+Use a weight you can do for 12-15 reps on the first set, then match that weight on the remaining sets (Max Reps)

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift4 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)
Machine Lying Leg Curl4 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 4

Day 1

Deadlift day

Barbell Conventional Deadlift4 × 3Use your week 1 3RM minus 15%.1 × 1+Last set max reps (+).4 × 5Minus another 20%, 4x5.
Cable Lat Pulldown4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).
Dumbbell One-Arm Row4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).
Dumbbell Hammer Curl4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift3 × 1+Use a weight you can do for 10-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Machine Lying Leg Curl3 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 5

Day 1

Deadlift day

Barbell Conventional Deadlift4 × 2Use your week 1 3RM minus 10%.1 × 1+Last set max reps (+).5 × 3Minus another 15%, 5x3.
Cable Lat Pulldown4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).
Dumbbell One-Arm Row4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).
Dumbbell Hammer Curl4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift3 × 1+Use a weight you can do for 10-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Machine Lying Leg Curl3 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 6

Day 1

Deadlift day

Barbell Conventional Deadlift6 × 1Do a single with the same weight as the 3RM in week 12 × 1+Last set max reps (+).Take off another 7.5%, 1 set to failure (1+)
Cable Lat Pulldown4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).
Dumbbell One-Arm Row4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).
Dumbbell Hammer Curl4 × 1+On the first set, use a weight you can do for 10-12 reps, then repeat the same weight for the following sets (max reps).

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift3 × 1+Use a weight you can do for 10-15 reps on the first set, then match that weight on the remaining sets (Max Reps)
Machine Lying Leg Curl3 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 7

Day 1

Deadlift day

Barbell Conventional Deadlift1 × 3 · @10Find the day's 3RM, leave a margin.
Barbell Block Pull4 × 1+1-inch block pull: 3RM weight +5%, 4 sets, as many reps as possible on each set.
Cable Lat Pulldown3 × 1+Use a weight you can do for 8-10 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell One-Arm Row3 × 1+Use a weight you can do for 8-10 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell Hammer Curl3 × 1+Use a weight you can do for 8-10 reps on the first set, then match that weight on the remaining sets (Max Reps)

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift2 × 1+On the first set, use a weight you can do for 6-10 reps, then repeat the same weight for the following sets (max reps).
Machine Lying Leg Curl2 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 8

Day 1

Deadlift day

Barbell Conventional Deadlift1 × 2 · @10Find today's 2RM, leave some reps in reserve
Barbell Block Pull4 × 1+2-inch block pull: 2RM weight +7.5%, 4 sets Max Reps
Cable Lat Pulldown3 × 1+Use a weight you can do for 8-10 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell One-Arm Row3 × 1+Use a weight you can do for 8-10 reps on the first set, then match that weight on the remaining sets (Max Reps)
Dumbbell Hammer Curl3 × 1+Use a weight you can do for 8-10 reps on the first set, then match that weight on the remaining sets (Max Reps)

Day 2

Accessory day (scheduled on a separate lower or upper body day)

Barbell Stiff Leg Deadlift2 × 1+On the first set, use a weight you can do for 6-10 reps, then repeat the same weight for the following sets (max reps).
Machine Lying Leg Curl2 × 1+Use a weight you can do for 15-20 reps on the first set, then match that weight on the remaining sets (Max Reps)

Week 9

Day 1

Deadlift day

Barbell Conventional Deadlift1 × 1 · @10Find today's 1RM, leaving 10-20 lb in reserve, no failure
Barbell Block Pull2 × 1+3-inch block pull: 1RM weight +10%, 2 sets Max Reps
Cable Lat Pulldown1 × 1+On the first set, use a weight you can do for your heaviest 10 (work up to it within 3-4 sets), then repeat the same weight for the following sets (max reps).
Dumbbell One-Arm Row1 × 1+On the first set, use a weight you can do for your heaviest 10 (work up to it within 3-4 sets), then repeat the same weight for the following sets (max reps).
Dumbbell Hammer Curl1 × 1+On the first set, use a weight you can do for your heaviest 10 (work up to it within 3-4 sets), then repeat the same weight for the following sets (max reps).

Week 10Test week

Day 1

Deadlift day

Barbell Conventional Deadlift1 × 1 · @10Official 1RM test! Rest completely for at least 5 days before testing

Program guide

Overview

A 10-week deadlift module from GZCL's official Free Compendium, meant as a plug-in for a program you're already running, not a replacement for it. One deadlift day a week, moving through three 3-week waves: weeks 1-3 build a rep max on deficit deadlifts and back off it, weeks 4-6 return to the regular pull at percentages locked to week 1's number, weeks 7-9 pair a fresh rep-max attempt with board deadlifts loaded above it, and week 10 is a standalone 1RM test after a full rest.

Who It's For

Intermediate-to-advanced lifters who want a focused deadlift push without rebuilding their whole program. Loads come from same-day rep-max attempts, not a percentage table, so you should be able to judge your own bar speed and stop 10-20 lb short of failure.

Program Structure

One deadlift day a week, plus (weeks 1-8) an accessory day slotted into another training day of your choosing.

Deadlift day, main lift: the week's rep-max attempt plus backdown or board work.
Deadlift day, accessories: lat pulldown, dumbbell row, hammer curl — first set picks the weight, later sets hold it close to failure ("Max Reps").
Accessory day (weeks 1-8): straight-leg deadlift and leg curl, same format.

Intensity & Progression

Weeks 1-3, deficit wave. Find that day's rep max on a deficit deadlift, then run backdown sets at a fixed percentage off it, the last taken to a 1-2-rep-in-reserve AMRAP. Deficit and target step down together: week 1, 1 in (2.5 cm) for a 3RM, 5 backdown sets at -20%; week 2, 2 in (5 cm) for a 2RM, 5 backdown sets at -25%; week 3, 3 in (7.5 cm) for a 1RM, 7 backdown sets at -30%.

Weeks 4-6, regular-pull wave. No new rep-max attempt — every load is set off week 1's 3RM. Week 4: 4x3 at 3RM-15% + a final AMRAP+ set, then 4x5 at a further -20%. Week 5: 4x2 at 3RM-10% + a final AMRAP+ set, then 5x3 at a further -15%. Week 6: 6x1 at 3RM+0% + a final AMRAP+ set, then one more AMRAP+ set at a further -7.5%.

Weeks 7-9, board wave. Find that day's rep max on the regular deadlift, then load a board deadlift above it: week 7, 3RM + 1 in board, 4 AMRAP sets at RM+5%; week 8, 2RM + 2 in board, 4 AMRAP sets at RM+7.5%; week 9, 1RM (stay 10-20 lb short of failure) + 3 in board, 2 AMRAP sets at RM+10%.

Week 10, test. A single 1RM attempt after at least 5 full rest days — no other work that week.

How To Run It

Run the deadlift day wherever your program has room for a heavy pull, and warm up fully before every rep-max set. Never grind a rep-max attempt to failure — the plan depends on leaving a rep or 10-20 lb in reserve. Fit the weeks 1-8 accessory day into a lower- or upper-body day you already run; it isn't a seventh training day.

FAQ

What's a board deadlift? Pulled off blocks or boards stacked under the plates so the bar starts higher — a partial range of motion that lets weeks 7-9 load above your same-day rep max.

Do I still train squat and bench on this? Yes — this module only covers the deadlift day and its accessory day. Keep your existing squat, bench, and general work around it.

Why do weeks 4-6 use my week 1 number instead of retesting? It's a controlled block by design — you already have a fresh 3RM from week 1, and retesting mid-block would just add fatigue.

Can I run this alongside another heavy deadlift program? Not recommended — it's already a dedicated once-a-week deadlift module. Let it replace your current deadlift work instead of stacking on top of it.

Program by Cody Lefever. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

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