What Day Should I Do Deadlifts? A Complete Guide for Maximum Strength and Muscle Growth
Deadlifts are one of the most powerful exercises you can perform in the gym. They build total-body strength, improve posture, and target your hamstrings, glutes, lower back, and traps all in one movement. However, one question often arises among lifters: what day should I do deadlifts for the best results?
Choosing the right day for deadlifts isn’t just about convenience. Deadlifts are a high-intensity compound lift that stresses your muscles and nervous system significantly. If scheduled poorly, you risk fatigue, slower progress, or even injury. In this article, we’ll explore the best day to schedule deadlifts, how to fit them into different training programs, common mistakes to avoid, and advanced tips to maximize your performance.
What Day Should I Do Deadlifts?
The ideal day to perform deadlifts depends on your workout split, recovery capacity, and overall fitness goals. Unlike bicep curls or lateral raises, deadlifts are a compound exercise that recruits multiple large muscle groups. They demand peak energy and focus.
Most lifters place deadlifts on one of three types of days:
- Pull Day – In a push/pull/legs split
- Lower-Body Day – In an upper/lower split
- Dedicated Deadlift Day – For strength athletes or advanced lifters
Performing deadlifts when your body is fresh ensures proper form, reduces injury risk, and allows you to lift heavier loads. Let’s break down the factors that determine the best placement.
4 Factors That Determine the Best Day for Deadlifts
Before scheduling your deadlift day, you must understand the key variables that affect recovery and performance.
1) Training Experience Level
Your lifting experience plays a big role in deciding how often and when you should deadlift.
Beginners (0–1 Year of Lifting)
- Deadlift once per week is sufficient.
- Overtraining early can lead to injury or CNS fatigue.
- Focus on form, moderate volume, and recovery.
Intermediate Lifters (1–3 Years of Lifting)
- Deadlift 1–2 times per week, depending on your split.
- Start incorporating accessory work to strengthen weak points.
- Can introduce variations like Romanian Deadlifts (RDLs) or block pulls on a second day.
Advanced Lifters (3+ Years of Lifting or Powerlifters)
- Often use a dedicated deadlift day or two separate pulling days.
- Incorporate speed pulls, deficit deadlifts, and heavy accessory work.
- CNS recovery becomes critical—avoid deadlifting right after squats.
2) Your Weekly Workout Split
Your split structure largely determines where deadlifts fit best. Here’s how it works:
Push-Pull-Legs (PPL)
- Deadlifts belong on Pull Day, alongside rows, pull-ups, and face pulls.
- Advantages: Back is fresh, and you can prioritize pulling strength.
- Tip: Avoid heavy squats the day before to keep hamstrings and lower back fresh.
Upper-Lower Split
- Deadlifts typically go on Lower Day, often separated from heavy squats by 48–72 hours.
- Example: Squat Monday, Deadlift Thursday.
- Helps prevent cumulative fatigue in the lower back and hamstrings.
Full-Body Split
- Deadlifts should be performed once per week, early in the week to allow longer recovery.
- Avoid max-effort pulls in back-to-back full-body sessions.
Powerlifting or Strength Split
- Many lifters dedicate an entire day to deadlifts and accessory work.
- Example: Heavy deadlift day Thursday, squat day Monday, bench day Tuesday.
3) Recovery and Fatigue Management
Deadlifts tax the central nervous system (CNS) heavily. Unlike smaller isolation exercises, they:
- Require high neurological output
- Create longer-lasting muscle fatigue
- Stress the grip, lower back, and posterior chain
Recovery Guidelines
- Leave 48–72 hours between deadlifts and other heavy lower-body lifts.
- Avoid scheduling them the day after squats or heavy leg presses.
- Use proper sleep, nutrition, and active recovery to sustain progress.
4) Your Training Goals
Your goal—strength or hypertrophy—affects where deadlifts should go:
Strength-Focused Training
- Prioritize deadlifts early in the week or on a day you’re fresh.
- Lower volume, higher intensity, and long rest periods.
Muscle Growth (Hypertrophy) Focus
- Deadlifts can be paired with squats or accessory work on a lower day.
- RDLs, sumo pulls, or trap bar deadlifts are great for hypertrophy.
Ideal Days to Perform Deadlifts in Popular Training Splits
Let’s look at how to schedule deadlifts across various programs.
1) Push-Pull-Legs (PPL)
Deadlift Day: Pull Day
- Benefits: Fresh back and hamstrings, reduced risk of form breakdown.
- Example 6-Day PPL Split:
- Monday – Push (Bench Press, Overhead Press, Triceps)
- Tuesday – Pull (Deadlifts, Rows, Pull-Ups)
- Wednesday – Legs (Squats, Lunges, Leg Press)
- Thursday – Rest
- Friday – Push
- Saturday – Pull Sunday – Legs
2) Upper-Lower Split
- Deadlift Day: Lower Day, spaced from squats
- Example 4-Day Upper/Lower
- Monday – Upper (Bench, Rows)
- Tuesday – Lower (Squats, Lunges)
- Thursday – Upper (OHP, Pull-Ups)
- Friday – Lower (Deadlifts, RDLs, Hamstring Curls)
3) Full-Body Split
- Deadlift once per week, early in the week for max recovery.
- Example 3-Day Full Body:
- Monday – Deadlifts, Bench, Rows
- Wednesday – Squats, OHP, Pull-Ups
- Friday – Accessory/Volume Day
4) Powerlifting or Strength-Specific Split
- Dedicated Deadlift Day allows maximum focus on pulling strength.
- Example 5-Day Powerlifting Split:
- Monday – Squats (Heavy)
- Tuesday – Bench (Volume)
- Thursday – Deadlifts (Heavy) + Rows
- Friday – Overhead Press + Pull-Ups
- Saturday – Squats/Deadlift Accessories
Common Mistakes When Scheduling Deadlifts
Even knowing what day should I do deadlifts, these mistakes can stall progress:
- Deadlifting the Day After Squats: Overworks hamstrings and lower back, increasing injury risk.
- Insufficient Recovery Time: CNS fatigue can last 48–72 hours. Train smart, not just hard.
- Deadlifting Too Often Without Progression: Beginners should stick to once per week; advanced lifters need structured periodization.
- Ignoring Accessory Recovery: Hamstrings, glutes, and grip need rest for optimal performance.
Sample Weekly Training Layouts with Deadlifts
Here are ready-to-use weekly templates:
1) Beginner 3-Day Split
- Monday – Deadlifts, Pull-Ups, Rows
- Wednesday – Squats, Lunges, Calf Raises
- Friday – Bench Press, Overhead Press, Dips
2) Intermediate 4-Day Upper/Lower
- Monday – Upper (Bench, Rows)
- Tuesday – Lower (Squats)
- Thursday – Upper (OHP, Pull-Ups)
- Friday – Lower (Deadlifts, RDLs)
3) Advanced 5-Day Split
- Monday – Squat Focus
- Tuesday – Bench Focus
- Thursday – Deadlifts & Posterior Chain
- Friday – Overhead Press & Accessories
- Saturday – Optional Pull/Accessory Work
How to Know If You’re Deadlifting on the Right Day
Signs you’ve chosen the right deadlift day:
- You can lift heavy without losing form
- Lower back and hamstrings are fully recovered
- Weekly strength progression without lingering fatigue
Expert Tips for Maximizing Deadlift Day
- Prioritize a Full Warm-Up – Dynamic stretches and light pulls prime the CNS.
- Use Accessory Lifts – RDLs, hip thrusts, and rows build a stronger pull.
- Recover Properly – 7–9 hours of sleep and a protein-rich diet accelerate progress.
- Track Volume and Intensity – Avoid maxing out weekly; use progressive overload.
- Include Mobility Work – Keeps hamstrings and hips healthy for long-term progress.
Conclusion
Choosing what day should I do deadlifts depends on your training split, recovery, and goals. Place deadlifts on a day where your lower back and hamstrings are fresh, ideally separate from heavy squats. This approach ensures better form, faster strength gains, and reduced injury risk.
Whether your focus is building muscle or pulling massive weight, the key is strategic scheduling, progressive overload, and consistent recovery. Master your deadlift day, and your strength will reach new heights.
FAQs About Deadlift Scheduling
Q1) Should I Deadlift Before or After Squats?
If on the same day, do deadlifts first for strength focus.
Q2) Can I Deadlift Twice a Week?
Yes, advanced lifters can alternate heavy and light days.
Q3) Can I Combine Deadlifts With Heavy Leg Press or Lunges?
Yes, but place them after deadlifts to avoid fatigue.
Q4) What’s the Best Deadlift Day for Bodybuilding?
Pull or lower day with moderate volume and accessories.
Q5) Can I Deadlift the Day After Leg Day?
Not recommended; CNS and hamstrings need recovery.
Q6) Should I Do Cardio on Deadlift Day?
Light cardio is fine, but avoid intense leg-based cardio before pulling.
