Welcome to the "Toobuff" Deadlift progra

Hi everyone its Ashton Bailey aka Toobuff4this and I wanted to personally introduce you to the very firs
You all don't know how excited I have been to release this program so everyone can benefit from the ha
Sorry for the wait I know you have all been itching for this but its finally here and you better be ready. T
to dig deep into that dog inside of you; I took it upon myself to hand pick a small team of not only strong
me develop this program for you. With help from Garret Aby, Shane Pires and Brandon Dudley aka Bam
of this deadlift program. This program is laid out for your success, you just have to follow it. The key is in
just have to get in and enjoy the ride. The goal of this program is to awaken that monster deadlift inside
on your weaknesses and make them your strong point. I am now officially handing you the keys to the p
be real with yourself and don't die ;)

We advise you to obtain medical clearence before beginning our exercise program for your safety and well be
release the "Toobuff4this" team, and any parties involved, from any liability with respect to damage of person or property. The risk of s
with any exercise program or regimen. You are solely responsible for your safety and wellbeing and have chosen to voluntarily be
and participation in this program if any health issues, injuries, or general pain arise as a result of resistance t
adlift program!

you to the very first "Toobuff Deadlift Program" .

benefit from the hard work that was put behind developing this.
u better be ready. This program is a straight grind so you have
m of not only strong heavy lifters but intelligent coaches to help
don Dudley aka Bam Bam we give you the beautiful end product
ollow it. The key is in your hand to a brand new sports car, you
nster deadlift inside thats been waiting to come out and to focus
ou the keys to the promise land, make sure you follow the instructions,

our safety and well being. By purchasing and performing this program you agree to hereby
n or property. The risk of serious injury or death is present when becoming involved
e chosen to voluntarily become involved in this program. We encourage you to end exercise and
result of resistance training.
 Guide to the program
1. The goal of this program is to build the confidence and strength to overcome your current 1 rep max on deadlifts and become a better lifter.

2. It is broken up into three, four week blocks: hypertrophy, strength, peaking. It can be run on its own or in addition to your current program.

3. The program is two days a week. Day 1 involves using your current competition stance deadlift. Day 2 uses a secondary deadlift variation
selected by you in the coming pages based on individual weaknesses. Once selected do not change any of the deadlifts used during the duratio
of the twelve weeks of the program. There is also an exercise key at the bottom of every block for reference.

4. Attached in the following pages you will find an RPE guide to clear up any questions, a percentage page on how to determine your 1 rep max
deadlift, and how to select your secondary deadlift. Following this is the three training blocks in the order they must be performed in to be succ

5. You are responsible for determining your working weight for the day based off the percentages given, and knowing your current 1 rep max on d
In order to calculate your working weight for the day take your max and multiply by the percentage as shown: 1 rep max = 500 lbs working wei
500 lbs x .75 = 375 lbs working weight for the day.
proper sleep, hydration, and nutrition. By engaging in this program you are responsible for your own safety and wellbeing and we are not
to be held responsible. This being said, we wish you success with our program and look for to seeing the results!
and become a better lifter.

to your current program.

ndary deadlift variation

dlifts used during the duration

determine your 1 rep max

st be performed in to be successful.

g your current 1 rep max on deadlift.

ep max = 500 lbs working weight = 75%

wellbeing and we are not

 RPE Frenquently Asked Questions:
1. Q: What is RPE?

1. A: RPE is a tool for measuring the intensity of the exercises you perform. It is included in this program. It is a scale fro
For this program we will not being using RPEs below 6 as this would indicate the workload is too light to lead to any sign

2. Q: What does RPE mean?

2. A: In this program RPE does measure intensity but in regards to how many more reps you could have completed by the en
difficult. An RPE 10 by the end of the set means you could not have completed any more repetitions. A RPE 9 means you
no more weight. An RPE 8 would indicate you possibly could have done two more reps and so on and so on. Most access
meaning by the end of the set you could have possibly completed 3-4 more reps before failure.

3. Q: How is RPE used in this program?

3. A: In this program, each day has several accessories to be performed after the main deadlift movement. Weight is not liste
increase from week to week and then decrease every fourth week for the deload. The RPE listed indicates the RPE for th
the exercise to find the determined RPE. Once the weight is found for the first set, it will remain the same for the rest of
exercise may start at an RPE 6 by the end of all the sets with the same weight it could feel like an RPE 8.

RPE Scale
RPE How many more reps could you have done?
6 could have done around 4 more reps
6.5 could have done 3, maybe 4, more reps
7 could have done around 3 more reps
7.5 could have done 2, maybe 3, more reps
8 could have done around 2 more reps
8.5 could have done 1, maybe, 2 more reps
9 could have done around 1 more rep
9.5 no more reps, maybe slightly higher weight
10 could have done NO more reps or weight
 Questions:

d in this program. It is a scale from 1-10, 10 being the hardest and 1 being not hard at all.
load is too light to lead to any significant changes.

u could have completed by the end of the exercise. As stated before, 10 is the most
re repetitions. A RPE 9 means you could have done possibly one more rep but no
and so on and so on. Most accessory exercises may begin lighter at an RPE 6/7

dlift movement. Weight is not listed for these accessories but instead has a set RPE. The RPE will
RPE listed indicates the RPE for the first set of the exercise. It may take some warming up with
will remain the same for the rest of the sets and will not change. This means although a
feel like an RPE 8.
 Warmup Movements: perform 1 from each category PRIOR to beginning each session

Cardiorespiratory Warmups (to increase your heartrate and get the blood moving)
1. Treadmill at a slight incline and low-moderate speed: 5-10 minutes
2. Stair stepper at low-moderate speed: 5-10 minutes
3. Spin bike at low-moderate speed: 5-10 minutes
4. Dynamic leg swings front and lateral: 5-10 each way

Core Warmups (activate core strength+stability)

1. Dynamic Deadbugs: 5 each side
2. Birddogs: 5 each side
3. Front planks: 20-30 seconds
4. Side planks: 20-30 seconds each side

Thoracic Warmups (improve thoracic mobility to get into better starting position)
1.Cat-Cows: 5 of each, hold 3 seconds in each position
2. Thoracic Spine opener (performed on your hands and knees): 5 each side
3. Banded thoracic extensions (while standing on a band in a deadlift position, let thoracic spine flex then extend) : 10 total

Back Warmups (activate the muscles of your back)

1. Banded Rows: 20 total
2. Back raises: 10 total
3. Banded pull-aparts: 20 total

Quad Warmups (activate your quadricep muscles)

1. Heel elevated goblet squats: 10 total
2. Bulgarian split squats: 5-10 each leg

Hamstring/Glute Warmups (activate your hamstring and glute muscles)

1. Banded RDLs: 15 total
2. Glute bridges: 5-10 with squeeze at top
Hip Warmups (for sumo pullers, improve your hip mobility for a better starting position)
1. 5 Way Hips
2. Dynamic frog stretch
3. Pigeon Stretch

Make sure to pick one from each colored section, rep ranges are listed however set ranges vary depending on your body and what it takes to feel "warm".
akes to feel "warm".
 How to find your current 1 Rep Max Deadlift

Option 1: Use your most recent deadlift 1 rep max.

Option 2: Take your most recent deadlift 2-5 rep max and use an online 1 Rep Max calcula
get an idea where your 1 rep max is.

Option 3: Safely test for a new 1 rep max before becoming involved with this program.

How to find you secondary deadlift movement for Day

1) Weak off the ground in the deadlift? (suck off the ground)
Sumo pullers: conventional deficit deadlifts (1-2 inch deficit depending on the individual)
Conventional puller: conventional deficit deadlifts (1-2 inch deficit depending on the individ

2) Weak midrange in the deadlift? (from right off the floor to a few inches below the knee
Sumo puller: low paused deadlift (pause 2 seconds on lower shin, a few inches after bar lea
Conventional puller: low pause deadlift (pause 2 seconds on lower shin, a few inches after

3) Weak at lockout in the deadlift? (from right below the knees to locking out the rep)
sumo puller: high pause deadlift (pause 2 seconds 1-2 inches below knees)
Conventional puller: high pause deadlift (pause 2 seconds 1-2 inches below knees)
 Rep Max Deadlift

nd use an online 1 Rep Max calculator to

ming involved with this program.

ft movement for Day 2

ficit depending on the individual)

ch deficit depending on the individual)

oor to a few inches below the knees)

wer shin, a few inches after bar leaves the floor)
s on lower shin, a few inches after leaving the floor)

e knees to locking out the rep)

ches below knees)
s 1-2 inches below knees)
Block 1- Hypertrophy Week 1 Week 2 Week3
Day 1 Sets Reps % Sets Reps % Sets Reps

1. Comp. Dead 1 5 72.50% 1 5 75% 1 5

3 5 60% 3 5 65.00% 3 5
2) Backraises or revers 3 8 RPE 6 3 8 RPE 7 3 8
3) Bulgarian split squats 3 8 RPE 6 3 8 RPE 7 3 8
4) Lat pulldowns 3 8 RPE 7 3 8 RPE 8 3 8
5) S.A. Cable Rows 3 8 RPE 7 3 8 RPE 8 3 8
6) Front Planks 3 20-30 seconds 4 20-30 seconds 5 20-30 seconds

Day 2 Week 1 Week 2 Week 3

Sets Reps % Sets Reps % Sets Reps
1) Secondary Deadlift 5 3 55% 5 3 60% 5 3

2) Dumbbell RDLS 3 8 RPE 6 3 8 RPE 7 3 8

3) Goblet Squats 3 8 RPE 6 3 8 RPE 7 3 8
4) Wide grip cable rows 3 8 RPE 7 3 8 RPE 8 3 8
5) Rear delt flies 3 15 RPE 7 3 15 RPE 8 3 12
6) Side Planks 2 20-30 seconds 3 20-30 seconds 4 20-30 seconds

Exercise Key Exercise Key

Day 1
1) This is your competition deadlift. Whatever style, sumo or conventional, you plan to test and compete with should be done
2) The choice of either back raises, performed on a 45 degree back machine or GHR, or reverse hypers. Both with a slight hold
3) Bulgarian Split Squats performed one leg at a time, with the back foot elevated on a bench or block. The reps refer to the am
4) Lat pulldowns performed with a close or medium grip handle. Squeeze and hold each rep for 5 seconds at the bottom.
5) Single arm cable rows are performed one arm at a time, holding at the top of the rep for 5 seconds.
6) These are just traditional planks performed on your elbows and with a neutral spine and braced core.

Day 2
1) This is your secondary deadlift day. The deadlift variation performed will be based off your weaknesses as determined in the
2) Dumbbell Romanian Deadlifts are performed with a dumbbells. Keep your spine neutral and a slight bend in the knees and l
3) Goblet squats are performed by holding a dumbbell or kettlebell in your hands at chest level and squatting while keeping yo
4) Wide grip cable rows involve using a wider grip handle and performing rows and squeezing at the top of each rep.
5) Rear delt flies can be performed with either dumbbells or the reverse fly machine.
6) The number of sets refer to how many for both sides. For example, on week 1 you would performing 2 sets of side planks o
 Week 4 Deload
% Sets Reps %

77.50% 3 5 65%
70 %
RPE 8 2 8 RPE6
RPE 8 2 8 RPE6
RPE 8 2 8 RPE 6
RPE 8 2 8 RPE 6
20-30 seconds 3 20-30 seconds

Week 4 Deload
% Sets Reps %
65% 4 3 55%

RPE 8 2 8 RPE 6
RPE 8 2 8 RPE 6
RPE 8 2 8 RPE 6
RPE 8 2 15 RPE 6
20-30 seconds 2 20-30 seconds

compete with should be done on this day and kept consistent throughout the duration of the program.
hypers. Both with a slight hold at the top of each rep and appropriate weight.
r block. The reps refer to the amount done on each leg. Add dumbbells or resistance as your progress.
5 seconds at the bottom.

eaknesses as determined in the previous pages.

a slight bend in the knees and lower the dumbbells to a few inches below the knees.
and squatting while keeping your chest up.
t the top of each rep.

rforming 2 sets of side planks on your left side, then 2 sets on the right side.
Block 2-Strength Week 1 Week 2 Week 3 Week 4
Day 1 Sets Reps % Sets Reps % Sets Reps % Sets Reps %
1 ) Comp. Deadlift 1 3 80.00% 1 3 83% 1 3 85.00%
3 3 75% 3 3 77.50% 3 3 80% 3 3 70.00%

2) Barbell Rows 3 6 RPE 6 3 6 RPE 7 3 6 RPE 8 2 6 RPE6

3) Split Squats 3 6 RPE 6 3 6 RPE 7 3 6 RPE 8 2 6 RPE 6
4) lat pulldowns 3 12 RPE 7 3 12 RPE 8 3 10 RPE 8 2 12 RPE 6
5) Front Planks 3 30-45 seconds 4 30-45 seconds 5 30-45 seconds 3 30-45 seconds

Day 2 Week 1 Week 2 Week 3 Week 4

Sets Reps % Sets Reps % Sets Reps % Sets Reps %
1) Secondary Deadlift 5 3 67.50% 5 3 70% 5 3 72.50% 4 3 60.00%

2) Snatchgrip RDLS 3 6 RPE 6 3 6 RPE 7 3 6 RPE 8 2 6 RPE 6

3) Hamstring Curls 3 12 RPE 7 3 12 RPE 8 3 10 RPE 8 2 12 RPE 6
4) Cable Rows 3 10 RPE 7 3 10 RPE 8 3 10 RPE 8 2 10 RPE 6
5) Side Planks 2 30-45 seconds 3 30-45 seconds 4 30-45 seconds 2 30-45 seconds

Exercise Key

Day 1
1) This is your competition stance deadlift. The same as performed in the hypertrophy block and that will be used in the next block.
2) Barbell rows are meant to be performed in a safe and controlled manner. Limit the use of "body language" to lift the weight. Squeeze and hold at the top of each re
3) Bulgarian Split Squats performed in the same manner as in the hypertrophy block. Aim to add more weight than you used before.
4) lat pulldowns performed with either a close or medium grip as in the last block.
Day 2
1) This secondary deadlift day uses the same deadlift variation as was used in the hypertrophy block.
2) Snatch Grip RDLS use the barbell and taking a slightly wider than normal grip that is comfortable with you. With a slight bend in the knees and your spine neutral all
to get as low as the knees or mid shin depending on your comfortability and mobility.
3) Hamstring curls can be performed with either a laying or seated hamstring curl machine. Squeeze and hold each rep at the top.
4) Cable rows here can be performed with whatever handle of choice you want. Just make sure to squeeze and hold at the top of each rep.
ze and hold at the top of each rep.
knees and your spine neutral allow the bar
Block 3-Peaking Week 1 Week 2 Week 3 Week 4
Day 1 Sets Reps % Sets Reps % Sets Reps % Sets Reps %

1) Comp. Deadlift 1 1 87.50% 1 1 90% 1 1 95-97.5% 3 1 75%

2 2 83% 2 2 85% 2 2 88%
2) Dumbell RDLs 2 8 RPE 6 2 8 RPE 7 2 8 RPE 7 2 8 RPE 6
3) Pulldowns 2 12 RPE 6 2 12 RPE 7 2 12 RPE 7 2 12 RPE 6
4) SA cable row 2 12 RPE 6 2 12 RPE 7 2 12 RPE 7 2 12 RPE 6

Day 2 Week 1 Week 2 Week 3 Week 4

Sets Reps % Sets Reps % Sets Reps % Sets Reps %
1)Secondary Deadlift 4 3 75% 4 3 77.50% 3 3 65%

2) Comp. Deadlift 1 1 102-105% +

3) Goblet Squats 2 8 RPE 6 2 8 RPE 7 2 8 RPE 7
4) Widegrip Rows 2 12 RPE 6 2 12 RPE 7 2 12 RPE 7
5) Weighted front 3 20 seconds 4 20 seconds 5 20 seconds
planks

Exercise Key

Day 1
1) This is your competition deadlift, the same pulling style performed in the previous blocks
2) These are dumbbell RDLs performed in the same fashion as the hypertrophy block (block 1)
3) These are lat pulldowns performed with the handle of your choice
4) These are single are pulldowns performed in the same manner as the hypertrophy block
Day 2
1) This is your secondary deadlift day with the same variation performed in the previous blocks
2) This competition day is when you test for your new 1 rep max deadlift on Day 2, week 4, of the peaking block.
3) Goblet squats performed in the same manner as the hypertrophy block
4) Wide grip rows performed in the same manner as the hypertrophy block.
5) Front planks as done before but with resistance added in the form of a plate on the back or a band of choosing.
102-105% +