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The program

Mag/Ort (Magnusson-Ortmayer) 12-Week Deadlift Cycle: Free Spreadsheet, Percentages & Tracker

Free Mag/Ort (Magnusson-Ortmayer) 12-Week Deadlift Cycle spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 1 days/week
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

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

Free Mag/Ort (Magnusson-Ortmayer) 12-Week Deadlift Cycle spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

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

Deadlift 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)	Deadlift	4	4	70%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	Mag/Ort Base Volume: 4×4 @ 70%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)	Deadlift	1	2	80%	250 lbs	2×45 + 1×10 + 1×2.5	Mag/Ort First Double: 1×2 @ 80%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)	Deadlift	1	2	90%	280 lbs	2×45 + 1×25 + 1×2.5	Mag/Ort Heavy Top Double: 1×2 @ 90%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)	Deadlift	1	8+	70%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	Mag/Ort AMRAP Backoff Set: 1×8+ @ 70%
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)	Barbell Row	4	8	—	—	—	Upper-back thickness @ RPE 8
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)	Romanian Deadlift	3	10	—	—	—	Posterior chain hypertrophy @ RPE 7.5
Day 1 — Mag/Ort Deadlift Cycle (4×4 @ 70%, Top Double @ 90%, 1×8+ AMRAP)	Hanging Leg Raise	3	12	—	—	—	Core bracing @ RPE 8

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Specialization cycle

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

Intermediate and 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

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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 70%
1 × 2 @ 80%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 80%
1 × 2 @ 90%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 90%
1 × 8+ AMRAP @ 70%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 72.5%
1 × 2 @ 82.5%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 82.5%
1 × 2 @ 92.5%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 92.5%
1 × 8+ AMRAP @ 72.5%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 75%
1 × 2 @ 85%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 85%
1 × 2 @ 95%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 95%
1 × 8+ AMRAP @ 75%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 70%
1 × 2 @ 80%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 80%
1 × 2 @ 85%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 85%
1 × 8+ AMRAP @ 70%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 75%
1 × 2 @ 85%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 85%
1 × 2 @ 95%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 95%
1 × 8+ AMRAP @ 75%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 77.5%
1 × 2 @ 87.5%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 87.5%
1 × 2 @ 97.5%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 97.5%
1 × 8+ AMRAP @ 77.5%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 80%
1 × 2 @ 90%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 90%
1 × 2 @ 97.5%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 97.5%
1 × 8+ AMRAP @ 80%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 72.5%
1 × 2 @ 82.5%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 82.5%
1 × 2 @ 87.5%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 87.5%
1 × 8+ AMRAP @ 72.5%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 80%
1 × 2 @ 90%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 90%
1 × 2 @ 97.5%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 97.5%
1 × 8+ AMRAP @ 80%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 82.5%
1 × 2 @ 92.5%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 92.5%
1 × 2 @ 100%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 100%
1 × 8+ AMRAP @ 82.5%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%working

Rest 2:30

Mag/Ort Base Volume: 4×4 @ 75%
1 × 2 @ 85%working

Rest 3:00

Mag/Ort First Double: 1×2 @ 85%
1 × 2 @ 90%working

Rest 4:00

Mag/Ort Heavy Top Double: 1×2 @ 90%
1 × 8+ AMRAP @ 75%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%working

Rest 2:00
1 × 2 @ 80%working

Rest 2:30
1 × 1 @ 90%working

Rest 3:00
1 × 1 @ 97.5%working

Rest 4:00
1 × 1 @ 102.5%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