Powerbuilding — Deadlift Heavy + Back Volume
Heavy deadlift + back hypertrophy volume. Deadlift 3-5×5-8, BB row, pull-ups, lat pulldown, shrugs. ~14 back sets. ~75 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift Heavy strength work. 3-5 × 5-8 RPE 7-9. 3 warm-up sets first 3 × 5 · rest 4 min | 3 | 5 | 4 min |
| 02 | Bent Over Barbell Row Heavy horizontal pull. 3-4 × 8 RPE 8. 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Pullups Vertical pull. Add weight if BW reps exceed 8 at RPE 8. 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 04 | Wide-Grip Lat Pulldown Lat width emphasis. Stretch at top, mid-back squeeze at bottom. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Barbell Shrug Trap volume. Pause at top, control down. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Deadlift leads while fresh — reset and re-brace every rep rather than bouncing touch-and-go, and stop when the back rounds; the heavy pull sets the day's fatigue budget, so add no sets. The back movements that follow are hypertrophy volume from different angles: row heavy but strict, hit pull-ups and pulldowns through a full stretch and squeeze, and pull with the lats, not the arms. Belt pull-ups once bodyweight reps exceed 8 at RPE 8. Pause shrugs at the top. Sub trap-bar pulls if conventional bothers the lower back.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Powerbuilding — Deadlift Heavy + Back Volume template?
Deadlift leads while fresh — reset and re-brace every rep rather than bouncing touch-and-go, and stop when the back rounds; the heavy pull sets the day's fatigue budget, so add no sets. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Powerbuilding — Deadlift Heavy + Back Volume, and how long does it take?
Powerbuilding — Deadlift Heavy + Back Volume runs 5 movements and about 15 working sets, roughly 73 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight