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BUILD YOUR PULL.
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WOMEN WHO LIFT WEIGHTS
BUILD YOUR PULL.
BUILD YOUR CONFIDENCE.
Build toward a stronger deadlift with an eight-week peaking program: build your base, increase the intensity and prepare for an optional test.
The IRON Deadlift Program is an eight-week barbell-and-dumbbell peaking program by Coach Robert King, Founder of Women Who Lift Weights.
8 weeks / Build + Peak / Barbell + Dumbbell
Follow the work. Record your lifts. Make every rep count.
Your Deadlift, With a Plan
Build 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.
This 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.
How the Eight Weeks Work
- Weeks 1-4 / Build: build your foundation and training volume with a clear week-by-week progression.
- Weeks 5-6 / Peak: lift heavier while the total work comes down.
- Week 7 / Sharpen: follow the reduced work and speed pulls, with no extra lifts added.
- Week 8 / Prepare + Test: use the lighter preparation sessions, then follow the test-day guide or choose the optional rep-test route.
Your Three Training Days
- Day A / Deadlift + upper body: your main pull, with pressing, rowing and supporting work during the earlier weeks.
- Day B / Squat + push press: build the strength that supports your pull.
- Day C / Pull variation + glutes: paused pulls in the Build phase, deficit pulls in the earlier Peak weeks and speed pulls in Week 7.
Train A, B and C in order, with recovery days between sessions. The guide shows exactly how the work reduces in Weeks 7 and 8.
What's Inside the Guide
- The complete eight-week training plan, with separate workout pages for the Build and Peak phases.
- Sets, reps, load percentages and RPE guidance for the programmed work.
- Conventional and sumo deadlift technique pages, with five setup cues for each.
- Clickable Coach Rob lessons covering technique, grip, taking the slack out and more.
- Common-mistake corrections to help you recognise what to improve.
- A warm-up sequence and recovery reminders for the work between your working sets and sessions.
- A dedicated Week 8 guide for lighter preparation, test-day warm-ups, attempts and the optional rep test.
- A white printable training record for tracking your top sets and effort across all eight weeks.
Choose Your Pull. Own Your Setup.
Conventional 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.
What You'll Need
Barbell and plates. Dumbbells. Squat rack or stands. Flat bench. Flat shoes. A stable 1-inch plate or mat for deficit pulls. Room to train.
Chalk, a lifting belt and straps are optional.
Frequently Asked Questions
How long is the program?
Eight weeks: a four-week Build phase followed by a four-week Peak phase, with lighter preparation and an optional test in Week 8.
How many days a week do I train?
Three 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.
How long are the workouts?
As 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.
What equipment do I need?
A 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.
Can I pull conventional or sumo?
Yes. 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.
What are WM and RPE?
WM 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.
Do I have to test a new max?
No. 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.
Is this a beginner program?
It 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.
What format do I receive?
A 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.
Is the WWLW App required?
No. 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.
Digital PDF program only. No physical item or device is included.
Optional Bonus: Your First Month in the WWLW App Is Free
Raise the bar on your training inside the Women Who Lift Weights App. Your first month is free.
Your PDF program works on its own. App membership is optional and is not required to follow the guide.
Your bonus PDF includes redemption details and links to get started.