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Program

Exercise Guide

1RM Calculator

デッドリフト鬼
デッドリフト鬼
小林 武小林 武
100%37 Reviews
2 joined
Beginner
5 days/week·4 weeks
Strength
床から引き上げろ。デッドリフトの鬼になる4週間。
We Recommend this for
1

デッドリフトの1RMを更新したい方

2

背中と後面チェーンを強化したい方

3

パワーリフティングに本気で取り組む方

Why we created this program

デッドリフトは最もプリミティブな筋力の証明。床に置かれた重量を引き上げる。それだけのことに全てを懸けるプログラム。

Program Roadmap

4週間、週3回トレーニング＋4日休息

月曜：メインデッドリフト（高強度） 水曜：軽いデッドリフト＋補助 金曜：中強度デッドリフト＋ボリューム

M
T
W
T
F
S
S
M
Back
Back
Legs
Legs
W
Legs
Legs
Abs
Abs
F
Back
Back
Legs
Legs
Training Tips

デッドリフト1RM向上に特化した4週間プログラム。

週3回（月・水・金）。

月：メインデッドリフト（高強度） 水：軽いデッドリフト＋補助種目 金：中強度デッドリフト＋ボリューム

周期化： 第1週：5×5（75%1RM） 第2週：4×4（80%1RM） 第3週：3×3（85%1RM） 第4週：テスト（新1RM挑戦）

フォームのポイント：

  1. 背中をフラットに保つ
  2. バーを体に沿わせて引く
  3. 臀筋とハムで床から離す
  4. ロックアウトは腰を前に押す
4-Week Training Plan
W1
第1週：5×5で基礎ボリューム。75%1RM
Week 1 exercise 1Week 1 exercise 2Week 1 exercise 3
W2
第2週：4×4で重量アップ。80%1RM
Week 2 exercise 1Week 2 exercise 2Week 2 exercise 3
W3
第3週：3×3で高強度。85%1RM
Week 3 exercise 1Week 3 exercise 2Week 3 exercise 3
W4
第4週：テスト。新1RMに挑戦
Week 4 exercise 1Week 4 exercise 2Week 4 exercise 3
We’ll suggest weights using your 1RM.What's 1RM?1RM stands for “One-Repetition Maximum." It reflects the heaviest weight you can lift once, without compromising form.The % shown with the weight is the percentage of your 1RM. For example,
  • If your 1RM is 100kg
  • "80%" on a set means you should lift 80kg.
Meet Your Coach
프로틴
프로틴
instagram

Hi! I’m a 600kg total bodybuilder and coach OOO.

Career Highlights

• IFBB / NPC Physique Pro Card holder • Multiple bodybuilding & powerlifting competition wins • YouTube channel with 500K+ subscribers (e.g. ㅁㅁㅁ) • Operating personal training center (e.g. ㅇㅇㅇ)

Workout
W1
1 / 4 weeks
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Arm, Legs, Chest
If you upgrade to PRO, you can see all detailed workouts.
If you upgrade to PRO, you can see all detailed workouts.
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