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  • Mag Ort Deadlift Program - DR Workout

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    Nicolas Pereira
    37 views4 pages
    This document outlines a 12-week deadlift routine with increasing weight loads over time. It provides the sets, reps, and weights for deadlifts each week, starting at 70-80 lbs and increasing up to 145 lbs. It also notes to redo a week if all reps are not completed before progressing to the next week, and includes two rest weeks with no deadlifts.

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    Mag Ort Deadlift Program - Dr Workout

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    This document outlines a 12-week deadlift routine with increasing weight loads over time. It provides the sets, reps, and weights for deadlifts each week, starting at 70-80 lbs and increasing up to 145 lbs. It also notes to redo a week if all reps are not completed before progressing to the next week, and includes two rest weeks with no deadlifts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    37 views4 pages

    Mag Ort Deadlift Program - DR Workout

    Uploaded by

    Nicolas Pereira
    This document outlines a 12-week deadlift routine with increasing weight loads over time. It provides the sets, reps, and weights for deadlifts each week, starting at 70-80 lbs and increasing up to 145 lbs. It also notes to redo a week if all reps are not completed before progressing to the next week, and includes two rest weeks with no deadlifts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 4

    Magnusson/ Ortmayer Routine To Save: Log in to Google --> File --> Make a Copy | Dr Workout

    Max (lbs) = 100

    Max (kg) = 45.4

    Sets Reps Weight (lbs) Weight (kg)

    Week 1 Warm Up
    4 4 70 30
    2 2 80 37.5
    1 8+ 70 30

    If you hit all reps on Week 1 continue to Week 2, if not redo Week 1.

    Week 2 Warm Up
    4 4 70 30
    1 2 80 37.5
    1 2 90 40
    1 8+ 70 30

    If you hit all reps on Week 2 continue to Week 3, if not redo Week 2.

    Week 3 Warm Up
    4 4 80 37.5
    1 2 90 40
    1 2 100 45
    1 8+ 80 37.5

    Week 4 Rest Week. No deadlifts, upper back only.

    Week 5 Warm Up
    4 4 80 37.5
    1 2 90 40
    1 2 100 45
    1 8+ 80 37.5
    If you hit all reps on Week 5 continue to Week 6, if not redo Week 5.

    Week 6 Warm Up
    4 4 90 40
    1 2 100 47.5
    1 2 110 50
    1 8+ 90 40

    If you hit all reps on Week 6 continue to Week 7, if not redo Week 6.

    Week 7 Warm Up
    4 4 100 47.5
    1 2 110 50
    1 2 120 55
    1 8+ 100 47.5

    Week 8 Rest Week. No deadlifts, upper back only.

    Week 9 Warm Up
    4 4 100 47.5
    1 2 110 50
    1 2 120 55
    1 8+ 100 47.5

    If you hit all reps on Week 9 continue to Week 10, if not redo Week 9.

    Week 10 Warm Up
    4 4 115 50
    1 2 125 57.5
    1 2 135 60
    1 8+ 115 50

    If you hit all reps on Week 10 continue to Week 11, if not redo Week 10.

    Week 11 Warm Up
    4 4 125 57.5
    1 2 135 60
    1 2 145 65
    1 8+ 125 57.5

    Week 12 Rest Week or Test Max


    ke a Copy | Dr Workout

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