A person performing a deadlift in a gym, with multiple views from different angles, heavy weights on the barbell, gym equipment, and other gym-goers in the background.

legs. legs. legs.

my free guide to…

the ultimate leg & sumo deadlift starter program

The Process is Important

Everybody’s built different - and we all come with our own sets of strengths/weaknesses. Now I can’t sit here and analyze each and every single one of your form breakdowns (unless you pay me for my services).

BUT - I can give you a quick guide and some pointers from yours truly, and hopefully, just hopefully, we can help put you on your way, or start the journey on, building a glorious sumo deadlift along with some glistening legs.

A workout plan for week 1-2 outlining exercises, sets, reps, RPE, and RIR, including paused sumo deadlifts, Romanian deadlifts, lying hamstring curls, followed by a rest day, then a second day with sumo deadlift, high/low bar squat, and leg extension.

FROM A HYPERTHOPHY STANDPOINT, YOU CAN PROBABLY SUB. LYING HAM CURL FOR AN UPRIGHT* HAM CURL, BUT IT TENDS TO BE TAKEN MORE OFTEN AT MY GYM WHEN I NEED IT SO THATS JUST WHAT I USUALLY DO, AND I DONT WANT TO REDO ALL OF THESE SLIDES.

Workout plan schedule indicating week 3, day 1 and day 2 routines, including exercises like paused sumo deadlifts, Romanian deadlifts, lying hamstring curls, and sumo deadlifts, with details on sets, reps, RPE, RIR, and brief instructions for each exercise.

nearly there…

Weekly workout schedule with exercises, sets, reps, RPE, and RIR, including pause sumo deadlifts, Romanian deadlifts, lying hamstring curls, and squats, with a break between days.

insert deload week here and repeat as much as you’d like

Bring RPE down to 7 - 3 RIR for a week and you should be golden to go again. I’ve been running something similar for the longest time with minor tweaks here and there, but overall this can build you a good amount of mass + work capacity.

best of luck to you my friends, and if this free guide helped you or somebody you know, dm me @deadsettommy with your progress or before/afters

— Be good out there.

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