Mag Ort Deadlift Program

If squats are to be considered as the king of all exercises, then deadlifts will surely be considered as the undisputed prince. Deadlift is known to be a hinge-oriented lower body movement that helps in developing your quadriceps, hamstrings, glutes, and other muscles of the lower body. Not only this, deadlifts also have a reputation for building up the overall strength, density, and muscularity of your upper body, especially your back. Moreover, any kind of lifting comes to one point and that is “how much weight a person can lift off from the ground?”

Deadlifts are also known for their functionality. So if you are someone who is looking out for rapid strength and muscular gains, undoubtedly deadlifts need to be in your training program.

If you have hit some decent PRs on your deadlift but now stuck on a plateau and are not able to progress with the increasing resistance, you would have to experiment with certain programs for weeks that target increasing your deadlift weight. The Mag Ort deadlift program is one such program. What this program is all about and how will it benefit you will be discussed in the following section. Let’s have a look.

Mag Ort Deadlift Program

Mag Ort Deadlift Program

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Mag/Ort Deadlift Program is the acronym for Magnusson Ortmayer deadlift program. It is regarded as one of the most brutal deadlifting programs. Its efficiency is proved by the various lifters who claim to have progressed enormously on their deadlift adding up some pretty serious and heavier weight to the bar.

If you are one of those lifters who is willing to enhance his/her deadlifting work capacity, following the Mag Ort deadlift program can surely act as a boon in disguise. You can run this program for either 11 weeks or 12 weeks. If you want to test your numbers attempting a max deadlift, you can try that out in the 12th week.

So if you have decided to follow this program, be ready to face the brutality of this program and afterward enjoy the superhuman gains that you would get from it. As they say, the way to heaven goes through hell; and certainly following the Mag/Ort deadlift program is nothing less than facing hell. But the benefits that you will be enjoying after the program are surely worth taking the plunge. Let’s get through the Mag/Ort Deadlift workout routine.

Weeks

Percentage of 1RM/ Weight to be added

Sets x Reps

Week 1

70%

80%

70%

4 x 4

2 x 2

1 x 8+

Attempt 10 reps but even if you are able to do 8 reps or more, then add up 10 lbs in the next week’s training session.

Week 2

70%

80%

90%

70%

4 x 4

1 x 2

1 x 2

1 x 8+

(If you successfully complete all the reps, add 10 lbs. If you are unable to do so, repeat the same pattern in the next week.)

Week 3

70% + 10 lbs

80% + 10 lbs

90% + 10 lbs

70% + 10 lbs

4 x 4

1 x 2

1 x 2

1 x 8+

Week 4: Rest Week

Week 5

70% + 10 lbs

80% + 10 lbs

90% + 10 lbs

70% + 10 lbs

4 x 4

1 x 2

1 x 2

1 x 8+

(If you successfully complete all the reps, add 10 lbs. If you are unable to do so, repeat the same pattern in the next week.)

Week 6

70% + 20 lbs

80% + 20 lbs

90% + 20 lbs

70% + 20 lbs

4 x 4

1 x 2

1 x 2

1 x 8+

(If you successfully complete all the reps, add 10 lbs. If you are unable to do so, repeat the same pattern in the next week.)

Week 7

70% + 30 lbs

80% + 30 lbs

90% + 30 lbs

70% + 30 lbs

4 x 4

1 x 2

1 x 2

1 x 8+

Week 8: Rest Week

Week 9

70% + 30 lbs

80% + 30 lbs

90% + 30 lbs

70% + 30 lbs

4 x 4

1 x 2

1 x 2

1 x 8+

(If you successfully complete all the reps, add 10 lbs. If you are unable to do so, repeat the same pattern in the next week.)

Week 10

70% + 40 lbs

80% + 40 lbs

90% + 40 lbs

70% + 40 lbs

4 x 4

1 x 2

1 x 2

1 x 8+

(If you successfully complete all the reps, add 10 lbs. If you are unable to do so, repeat the same pattern in the next week.)

Week 11

70% + 40 lbs

80% + 40 lbs

90% + 40 lbs

70% + 40 lbs

4 x 4

1 x 2

1 x 2

1 x 8+

Week 12: Rest week or Test Max

Just make sure that before you attempt these deadlifting progressions, a proper warm-up is must. It not only minimizes the chances of injury but also prepares your muscles to handle the stress that they will be subjected to.

The other most important thing that you must consider is that the Mag/Ort deadlift program is a very taxing program. Don’t even think about performing your deadlift sessions twice a week when you are following this plan. If you do your training in a bodybuilding split style workout routine, then in that case reserve a day in which you will only be performing the Mag/Ort deadlift program. No need to perform any upper back work or accessory work on that day.

A proper warm-up before the session and some static and dynamic stretching, especially for your hamstrings and lower back after your workout will be more than enough. Also, make sure to get a proper diet along with rest and recovery.

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Mag Ort Deadlift Program Spreadsheet

If you have decided to try your hand on the Mag/Ort deadlift program, you must be knowing that while you are on the program, you should progress with the weights in a safe manner.

When it comes to deadlifts, if you are using weights that are too heavy for you, they may surely wear you out in a few weeks. On the other hand, if you don’t use a weight that is challenging enough, you won’t make much progress with the deadlift.

To provide you with detailed information about how much weight would be suitable and challenging to your progress, we are going to present before you a spreadsheet.

This Google sheet will guide you well regarding how much weight you should lift in your 12-week long training sessions. Based on your 1 RM weight on the deadlift, this template will easily calculate the weight that you would be lifting in each session. This spreadsheet will also provide you with the prescribed number of sets and reps that you should perform. It will make sure that you get the best out of your training sessions and that too without getting overtrained or incurring any kind of injury. Have a look at the spreadsheet presented below.

 

Final words

The Mag/Ort deadlift program holds a prominent position amongst the top-rated deadlift programs. Lifters who have followed it religiously swear by its efficiency in enhancing one’s deadlift strength. And as you know, a person who can lift superhuman weights off the ground would in no way look skinnier. Following this program will up your deadlifting strength on one hand and will increase the muscle density of your whole body on the other hand. Try your hand on this program and reap its benefits that would surely beyond your expectations.

Related:

Ed Coan Deadlift Program
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Russian Squat Program
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PHATburn Powerbuilding Program Spreadsheet