The PowerLine - Deadlift Everyday Programme

[Thomas2426]

The Powerline is new program and experiment I'm working on. This program is a periodization program geared towards building strength and muscular endurance; and at the end of each workout I include the deadlift movement to work on comfort, and control, of my technique.
-----------------------------
Day 01 - Legs
---------------------------------
Barbell Squats 3sets x 6-8reps
Leg Press 3sets x 25,20,15reps
Calf Press 3sets x 25,20,15reps
Leg Curl 3sets x 10-12reps
Leg Extension 3sets x 15reps
Calf Raises 3sets x 21reps
Deadlift 3sets x 3reps
-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 02 - Shoulders
---------------------------------
Shoulder Press [Smith Machine] 3sets x 10-12reps
Side Lateral Raises [Dumbbells] 3sets x 15-20reps
Rear Delt Pullbacks [Cable] 3sets x 15-20reps
Front Raises [45-LB Plate] 3sets x 8-10reps
Deadlift 3sets x 3reps
-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 03 - Back
---------------------------------
Deadlift 3sets x 3reps
Barbell Row 3sets x 10reps
Dumbbell Row 3sets x 6reps
Lat Pulldown 3sets x 10reps

-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 04 - Chest
---------------------------------
Flat Bench 3sets x 6reps
Pec Dec Flyes 3sets x 15reps
Incline Bench 3sets x 25,20,15reps
Cable Crossovers 3sets x 10-12reps

-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 05 - Arms
---------------------------------
Bicep Curl 3sets x 10-12reps
Tricep Extension 3sets x 10-12reps
Preacher Curl 3sets x 10-12reps
Single Tricep Overhead Extension 3sets x 10-12reps

-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 06 - Legs
---------------------------------
Barbell Squat 3sets x 6-8reps
Leg Press 3sets x 30reps
Calf Press 3sets x 30reps
Leg Curl 3sets x 12-15reps

-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 07 - Shoulders & Back
---------------------------------
Rear Delt Flyes [Dumbbells] 3sets x 12-15reps
Shoulder Press 3sets x 12-15reps
Side Lateral Raises Machine 3sets x 15reps
Deadlift 3sets x 3reps
Straight-Arm Pulldown 3sets x 10-12reps
Barbell Row [Proper] 3sets x 8-10reps

-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 08 - Chest
---------------------------------
Flat Bench press 3sets x 6-8reps
Pec Dec Flyes 3sets x 12-15reps
Incline Bench Press 3sets x 12-15reps


-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 09 - Arms -> ***Deadlifts are down after the workout 3Sets x 4-6Reps, all day, every day
---------------------------------
Bicep Curl 3sets x 12-15reps
Tricep Pushdown 3sets x 12-15reps
Bicep Curl [Unilateral] 3sets x 12-15reps
Tricep Pushdown [Unilateral] 3sets x 12-15reps


-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 10 - Back -> Lets go heavy
---------------------------------
Deadlift 4sets x 2reps
Straight-Arm Pulldown 4sets x 10-12reps
Dumbbell Row [Unilateral] 4sets x 6-8reps
Barbell Row 4sets x 10reps


-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 11 - Legs -> Push further
---------------------------------
Squat 4sets x 6-9reps
Leg Curl 4sets x 10-12reps
Leg Extensions 4sets x 25reps
Leg Press/Calf Press [Superset] 4sets x 10reps


-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 12 - Shoulders -> Consistent
---------------------------------
Shoulder Press 4sets x 10reps
Rear Delt Flyes [on Pec Dec machine] 4sets x 10-12reps
Side Lateral Raises [Dumbbells] 4sets x 10reps
Deadlift 2sets x 3-4reps


-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 13 - Chest and Arms -> Go heavy, stay smart
---------------------------------
Flat Bench Press 4sets x 6-10reps
Incline Bench Press 4sets x 10-12reps
Bicep Curls 4sets x 10reps
Tricep Pushdown 2sets x 10reps


-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 14 - Legs -> Going heavy with emphasis on recovery
---------------------------------
Leg Extension 4sets x 25reps
Leg Press 5sets x 30,20,10,10,10reps
Calf Press [On Leg Press Machine] 5sets x 20reps
Leg Curl 4sets x 10-12reps
Deadlift [focus on form] 2sets x 3reps


-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 15 - Back ->
---------------------------------
Bent Over Barbell Row 5sets x 30,15,10,10,5reps
1-Arm Dumbbell Row [Unilateral] 4sets x 6-8reps
Straight-Arm Lat Pulldown 4sets x 10-12reps




-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 16 - Shoulders -> A Heavy Recovery
---------------------------------
Rear Delt Flyes 4sets x 12-15reps
Shoulder Press 5sets x 10reps
Side Lateral Raises [Dumbbells] 4sets x 12-15reps
Deadlift [Technique] 2sets x 2reps




-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 17 - Chest -> Be.Consistent.
---------------------------------
Flat Bench Press 4sets x 6reps
Incline Bench Press 5sets x 10reps





-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 18 - Arms -> All Out. You probably notice that the deadlifts were here and there with the workouts this week. That's because next week will be a max week. These workouts will be shorter but meant to test our newly found strength capacity.
---------------------------------
Tricep Pull Down 5sets x 10reps
Bicep Curls 5sets x 10reps
Tricep Pull Down [Entire Stack]
Bicep Curls [Entire Stack]




-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 19 - Back -> All Out Week. We only perform two movements per bodypart to end this program. Do go heavy with weights ending with what was considered our max weight at the beginning of this program. The second movement we don't have to go as heavy, but do go moderately heavy with that movement.
---------------------------------
Deadlift 3sets x 1-3reps
Dumbbell Row [1-Arm Unilateral] 3sets x 10-12reps




-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 20 - Shoulders -> All Out Week. Do go heavy with weights ending with what was considered our max weight at the beginning of this program. The second movement we don't have to go as heavy, but do go moderately heavy with that movement.
---------------------------------
Rear-Delt Face Pulls 3sets x 12-15reps
Side Lateral Raises 3sets x 10-12reps
Shoulder Press 3sets x 10-13reps




-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 21 - Legs -> All Out Week. Do go heavy with weights ending with what was considered our max weight at the beginning of this program. The second movement we don't have to go as heavy, but do go moderately heavy with that movement.
---------------------------------
Barbell Squat 3sets x 6-8reps
Lying Leg Curl Machine 3sets x 10-12reps





-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.

[Thomas2426]

Day 22 - Chest & Arms -> Last Day of All Out Week. All the weights that was our previous max out, or stressing points, now, should be fairly accessible in our current rep range, so go it in this workout. I will be combining both Chest and Arms in this workout since we are only performing two major movements for each bodypart. Conclude with a deadlift movement using very lightweight, stressing technique.
---------------------------------
Flat Bench Press 3sets x 8,8,6reps
Incline Bench Press 3sets x 10-12reps
Tricep Pushdowns Extension 3sets x 10-12reps
Bicep Curls 3sets x 10-15reps
Deadlift [TECHNIQUE ONLY] 2sets 2-3reps





-----------------------------
Notes #1
-----------------------------
This is the youtube link that features my workouts from this program. I the workouts listed in a playlist titled the Mein Haus Trainer Video Series.

youtube.com/playlist?list=PLF_HbMzBDRin27nroBe96T8NMKb3aXuhf

-----------------------------
Notes #2
-----------------------------
Check out my other programs for free on meinhaus.fit/api/downloads
These are full programs in PDF format, featuring programs for strength, endurance, stamina, periodization. Also, I would really love the feedback on your progression, and the general layout of the program.