{"product_id":"iron-deadlift-program-for-women","title":"The IRON Deadlift 8-Week Peaking Program — Barbell + Dumbbell","description":"\u003cdiv class=\"wwlw-iron-deadlift\" style=\"max-width:760px;margin:0 auto;font-family:Arial,Helvetica,sans-serif;line-height:1.65;\"\u003e\n\u003csection style=\"background:#101014;color:#f5f3ef;border:1px solid #ed0758;border-radius:18px;padding:30px 24px;margin-bottom:24px;\"\u003e\n\u003cp style=\"color:#ff2c79;font-weight:700;letter-spacing:2px;margin-top:0;\"\u003eWOMEN WHO LIFT WEIGHTS\u003c\/p\u003e\n\u003ch2 style=\"color:#ffffff;font-size:30px;line-height:1.15;margin:12px 0;\"\u003eBUILD YOUR PULL.\u003cbr\u003eBUILD YOUR CONFIDENCE.\u003c\/h2\u003e\n\u003cp\u003eBuild toward a stronger deadlift with an eight-week peaking program: build your base, increase the intensity and prepare for an optional test.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe IRON Deadlift Program\u003c\/strong\u003e is an eight-week barbell-and-dumbbell peaking program by \u003cstrong\u003eCoach Robert King, Founder of Women Who Lift Weights\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e8 weeks \/ Build + Peak \/ Barbell + Dumbbell\u003c\/strong\u003e\u003cbr\u003eFollow the work. Record your lifts. Make every rep count.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003ch2\u003eYour Deadlift, With a Plan\u003c\/h2\u003e\n\u003cp\u003eBuild volume and refine your technique through the first four weeks. Then increase the load as the volume comes down, sharpen your pull and prepare for an optional test.\u003c\/p\u003e\n\u003cp\u003eThis is more than a list of deadlift sets. Squats, presses, rows, hinges and glute work support the main lift, while setup cues, video lessons, warm-up guidance and a tracking page help you put the plan to work.\u003c\/p\u003e\n\u003ch2\u003eHow the Eight Weeks Work\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeeks 1-4 \/ Build:\u003c\/strong\u003e build your foundation and training volume with a clear week-by-week progression.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeeks 5-6 \/ Peak:\u003c\/strong\u003e lift heavier while the total work comes down.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 7 \/ Sharpen:\u003c\/strong\u003e follow the reduced work and speed pulls, with no extra lifts added.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 8 \/ Prepare + Test:\u003c\/strong\u003e use the lighter preparation sessions, then follow the test-day guide or choose the optional rep-test route.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eYour Three Training Days\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eDay A \/ Deadlift + upper body:\u003c\/strong\u003e your main pull, with pressing, rowing and supporting work during the earlier weeks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDay B \/ Squat + push press:\u003c\/strong\u003e build the strength that supports your pull.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDay C \/ Pull variation + glutes:\u003c\/strong\u003e paused pulls in the Build phase, deficit pulls in the earlier Peak weeks and speed pulls in Week 7.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTrain A, B and C in order, with recovery days between sessions. The guide shows exactly how the work reduces in Weeks 7 and 8.\u003c\/p\u003e\n\u003ch2\u003eWhat's Inside the Guide\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe complete eight-week training plan\u003c\/strong\u003e, with separate workout pages for the Build and Peak phases.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSets, reps, load percentages and RPE guidance\u003c\/strong\u003e for the programmed work.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eConventional and sumo deadlift technique pages\u003c\/strong\u003e, with five setup cues for each.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eClickable Coach Rob lessons\u003c\/strong\u003e covering technique, grip, taking the slack out and more.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCommon-mistake corrections\u003c\/strong\u003e to help you recognise what to improve.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up sequence and recovery reminders\u003c\/strong\u003e for the work between your working sets and sessions.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA dedicated Week 8 guide\u003c\/strong\u003e for lighter preparation, test-day warm-ups, attempts and the optional rep test.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA white printable training record\u003c\/strong\u003e for tracking your top sets and effort across all eight weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eChoose Your Pull. Own Your Setup.\u003c\/h2\u003e\n\u003cp\u003eConventional or sumo: choose the stance you can control and keep it consistent. The goal is a repeatable setup, clean reps and progress you can record.\u003c\/p\u003e\n\u003ch2\u003eWhat You'll Need\u003c\/h2\u003e\n\u003cp\u003eBarbell and plates. Dumbbells. Squat rack or stands. Flat bench. Flat shoes. A stable 1-inch plate or mat for deficit pulls. Room to train.\u003c\/p\u003e\n\u003cp\u003eChalk, a lifting belt and straps are optional.\u003c\/p\u003e\n\u003ch2\u003eFrequently Asked Questions\u003c\/h2\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eHow long is the program?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eEight weeks: a four-week Build phase followed by a four-week Peak phase, with lighter preparation and an optional test in Week 8.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eHow many days a week do I train?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eThree sessions: Day A, Day B and Day C, with at least a day between workouts. Weeks 7-8 reduce the work. Week 7 Day C is speed pulls only; Week 8 uses the lighter preparation days and test-day guide, with no Day C workout.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eHow long are the workouts?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eAs a planning estimate, allow about 60-90 minutes for a full session including your warm-up. Later sessions with reduced accessory work may be shorter. Your pace, rest periods and equipment availability affect the time; follow the prescribed rest rather than rushing.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eWhat equipment do I need?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eA barbell and plates, dumbbells, a squat rack or stands, a flat bench, flat shoes and a stable 1-inch plate or mat for the programmed deficit pulls. Chalk, a lifting belt and straps are optional.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eCan I pull conventional or sumo?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eYes. The guide explains both options and includes five setup cues and linked demonstrations for each. Choose the stance you can brace and control, then keep that main deadlift stance consistent through the eight weeks.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eWhat are WM and RPE?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eWM is your working max: 90% of your current one-rep max. RPE describes effort; RPE 8 means about two good reps left. Regular training loads use percentages of WM. The separate Week 8 test-day warm-ups and singles use percentages of your current 1RM.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eDo I have to test a new max?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eNo. The guide includes an optional rep-test route using 85% WM and stopping at RPE 9, with an estimated-1RM calculation. If you choose singles, follow the preparation and test guide and move up only while your reps stay clean.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eIs this a beginner program?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eIt is best for women with basic barbell and dumbbell experience who want a focused deadlift plan. You should be able to set up and perform the main lifts with control. Technique cues and videos support your training; learn unfamiliar movements before loading them heavily.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eWhat format do I receive?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eA 25-page digital PDF guide designed for your phone, tablet or computer, with clickable video links and a white printable tracking page. No physical book, equipment or device is included. The tablet shown in the product images illustrates the digital format.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eIs the WWLW App required?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eNo. The PDF can be followed on its own. Your optional bonus is a separate PDF with redemption details for your first month free in the Women Who Lift Weights App and links to explore its programs. App membership is optional.\u003c\/p\u003e\u003c\/details\u003e\n\u003cp style=\"margin-top:24px;\"\u003e\u003cstrong\u003eDigital PDF program only. No physical item or device is included.\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/div\u003e\n\u003csection class=\"wwlw-optional-app-bonus\" style=\"margin:28px 0;padding:22px;border:2px solid #ed0758;border-radius:12px;background:#101014;color:#ffffff;\"\u003e\n\u003ch2 style=\"color:#ffffff;margin-top:0;\"\u003eOptional Bonus: Your First Month in the WWLW App Is Free\u003c\/h2\u003e\n\u003cp\u003eRaise the bar on your training inside the Women Who Lift Weights App. Your first month is free.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eYour PDF program works on its own. App membership is optional and is not required to follow the guide.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYour bonus PDF includes redemption details and links to get started.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/womenwholiftweights.app\/\" style=\"color:#ff6d9c;\"\u003eVisit the WWLW App\u003c\/a\u003e  |  \u003ca href=\"https:\/\/womenwholiftweights.programs.app\/\" style=\"color:#ff6d9c;\"\u003eExplore app programs\u003c\/a\u003e\u003c\/p\u003e\u003c\/section\u003e","brand":"Women Who Lift Weights","offers":[{"title":"Default Title","offer_id":68090320322880,"sku":"WWLW-IRON-DEADLIFT-PDF","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0404\/5799\/4391\/files\/dl-ipad-hero-smaller.png?v=1794423250","url":"https:\/\/www.womenwholiftweights.store\/products\/iron-deadlift-program-for-women","provider":"Women Who Lift Weights","version":"1.0","type":"link"}