Build these deadlifts with clean bracing and perfect positions; use about 70-85% on the barbell work, or scale to a variation like blocks or Romanian deadlifts if your back needs a friendlier range of motion. The accessories should feel like solid posterior-chain work, not a max-effort grind. Inspired by today's trends — CrossFit's Workout Of The Day.
- 5 Deadlift
- 8 Romanian Deadlift
- 10 Barbell Hip Thrust
- 8 Bulgarian Split Squat
- 12 Weighted Back Extension
- Farmer Carry 40meters
EQUIPMENT
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More Strength workouts
Back Day
Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row