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Mag/Ort (Magnusson-Ortmayer) 12-Week Deadlift Cycle

Benedikt Magnusson and Travis Ortmayer’s legendary 12-week deadlift specialization program combining 4×4 volume sets, ascending heavy doubles up to 100%+, and an all-out 8+ AMRAP backoff set.

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Schedule
1 days/wk
Length
12 weeks
Main lifts
4

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Mag/Ort (Magnusson-Ortmayer) 12-Week Deadlift Cycle spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)Deadlift4470%250 lbs2×45 + 1×10 + 1×2.5Mag/Ort Base Volume: 4×4 @ 70%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)Deadlift1280%290 lbs2×45 + 1×25 + 1×5 + 1×2.5Mag/Ort First Double: 1×2 @ 80%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)Deadlift1290%325 lbs3×45 + 1×5Mag/Ort Heavy Top Double: 1×2 @ 90%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)Deadlift18+70%250 lbs2×45 + 1×10 + 1×2.5Mag/Ort AMRAP Backoff Set: 1×8+ @ 70%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)Barbell Row48———Upper-back thickness @ RPE 8
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)Romanian Deadlift310———Posterior chain hypertrophy @ RPE 7.5
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)Hanging Leg Raise312———Core bracing @ RPE 8
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Specialization cycle

12-week Magnusson-Ortmayer deadlift peaking cycle (4×4, heavy doubles, 8+ AMRAP)

Advanced lifters dedicating 1 pull session per week to peak their Deadlift via 4×4 volume, ascending heavy doubles, and an all-out 8+ rep backoff set.

This is a focused cycle, not a complete whole-body training plan.

Before choosing this plan

Weeks 4, 8, and 11 act as built-in lighter recovery weeks so lower-back and CNS fatigue clear before the Week 12 1RM test.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Pull-up bar

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Implements the classic 12-week Mag/Ort deadlift progression paired with Barbell Rows, Romanian Deadlifts, and Hanging Leg Raises.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 70%

  • 1 × 2 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 80%

  • 1 × 2 @ 90% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 90%

  • 1 × 8+ AMRAP @ 70% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 70%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 2

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 72.5%, Top Double @ 92.5%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 72.5%

  • 1 × 2 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 82.5%

  • 1 × 2 @ 92.5% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 92.5%

  • 1 × 8+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 72.5%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 3

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 75%, Top Double @ 95%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 75%

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 85%

  • 1 × 2 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 95%

  • 1 × 8+ AMRAP @ 75% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 75%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 4

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 85%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 70%

  • 1 × 2 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 80%

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 85%

  • 1 × 8+ AMRAP @ 70% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 70%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 5

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 75%, Top Double @ 95%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 75%

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 85%

  • 1 × 2 @ 95% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 95%

  • 1 × 8+ AMRAP @ 75% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 75%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 6

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 77.5%, Top Double @ 97.5%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 77.5% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 77.5%

  • 1 × 2 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 87.5%

  • 1 × 2 @ 97.5% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 97.5%

  • 1 × 8+ AMRAP @ 77.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 77.5%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 7

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 80%, Top Double @ 97.5%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 80%

  • 1 × 2 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 90%

  • 1 × 2 @ 97.5% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 97.5%

  • 1 × 8+ AMRAP @ 80% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 80%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 8

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 72.5%, Top Double @ 87.5%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 72.5%

  • 1 × 2 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 82.5%

  • 1 × 2 @ 87.5% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 87.5%

  • 1 × 8+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 72.5%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 9

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 80%, Top Double @ 97.5%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 80%

  • 1 × 2 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 90%

  • 1 × 2 @ 97.5% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 97.5%

  • 1 × 8+ AMRAP @ 80% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 80%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 10

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 82.5%, Top Double @ 100%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 82.5% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 82.5%

  • 1 × 2 @ 92.5% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 92.5%

  • 1 × 2 @ 100% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 100%

  • 1 × 8+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 82.5%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 11

1 session

Day 1 · Mag/Ort Deadlift Cycle (4×4 @ 75%, Top Double @ 90%, 1×8+ AMRAP)

Deadlift main

  • 4 × 4 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

    Mag/Ort Base Volume: 4×4 @ 75%

  • 1 × 2 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    Mag/Ort First Double: 1×2 @ 85%

  • 1 × 2 @ 90% (start light, add 5 lb/session)working

    Rest 4:00

    Mag/Ort Heavy Top Double: 1×2 @ 90%

  • 1 × 8+ AMRAP @ 75% (start light, add 5 lb/session)amrap

    Rest 3:00

    Mag/Ort AMRAP Backoff Set: 1×8+ @ 75%

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8

Week 12

1 session

Day 1 · Mag/Ort Week 12 Deadlift 1RM Peak Test

Deadlift main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

  • 1 × 2 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 1 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1 @ 97.5% (start light, add 5 lb/session)working

    Rest 4:00

  • 1 × 1 @ 102.5% (start light, add 5 lb/session)working

    Rest 5:00

    Mag/Ort Week 12 New 1RM Deadlift Attempt (102.5%+)

Barbell Row accessory

  • 4 × 8working

    Rest 1:30

    Upper-back thickness @ RPE 8

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

    Posterior chain hypertrophy @ RPE 7.5

Hanging Leg Raise accessory

  • 3 × 12working

    Rest 1:00

    Core bracing @ RPE 8