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 first while fresh — reset and re-brace each rep, no touch-and-go bounce; stop the set when the back rounds rather than grinding. The heavy pull sets the fatigue budget, so add no deadlift sets. On the back work, load the lats not the arms and drive full stretch to squeeze; keep row torso angle fixed. Belt pull-ups once BW reps exceed 8 at RPE 8, then drop reps back. Pause shrugs 1s at top. Sub trap-bar deadlift (same sets/reps/RPE) if conventional aggravates the lower back. Equipment swaps. No cable stack: Wide-Grip Lat Pulldown -> a band lat pulldown anchored overhead, or chin-ups if you have a bar. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 first while fresh — reset and re-brace each rep, no touch-and-go bounce; stop the set when the back rounds rather than grinding. 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
Keep moving forward.
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