4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
Full bodyMain liftIntermediateCompound
Trap Bar Deadlift
Deadlift from inside a hexagonal bar; easier on the back.
Benefits
- Big strength with less back stress
- Easiest deadlift to learn
How to do it
- Stand in the centre, grip the handles
- Hips down, chest up
- Stand up by pushing the floor
Common mistakes
- Hips shooting up first
- Rounding the back
Starting prescription
- sets
- 3
- reps
- 5–8
- Rest
- 180 s
- Reps in reserve
- 2
- Load step
- 5 kg
Safety and limitations
- Lower back · Avoid
Avoid with a moderate or worse lower-back limitation; use an easier alternative.
Alternatives
Similar
No equipment
Harder
Programs that use it
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
Your first workout in under three minutes.
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