New Squat & Deadlift Program

Week One — Day One

Warm up:

  • Band hip bridges: 4 x 25, red 
  • band clamshell: 4 x 25, red
  • seated leg curl: 4 x 25, 20 lbs


  • Conventional deadlift: 5 x 5 x 70%, 215 lbs
  • Barbell back squat: 5 x 5 x 70%, 155 lbs


  • Barbell stiff legged deadlift: 5 x 8-10, 70 lbs
  • EZ bar goodmorning: 5 x 8-10, 50 lbs


  • Seated leg curl (dropset): 5 x 8 , 70 lbs, 60 lbs, 50 lbs, 40 lbs, 30 lbs
  • Seated leg extension (dropset): 5 x 8-10, 80 lbs, 70 lbs, 60 lbs, 50 lbs, 40 lbs, 30 lbs, 20 lbs

The new program will still have me doing squats and deadlifts on the same day, it asked for me to do them once a week, but I am choosing to do them 2x a week because I like it. This program is for 17 weeks. The program has me taking every 4th day off, but I doubt I will do that. Hoping this helps to increase my weight in all three BIG lifts. #TrialandError 


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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