Welcome to Week 5 of the BUILD Program — the phase where your muscles are no longer shocked but instead hungry for real gains. This week is all about intensity, technique, and volume, and nothing brings those together quite like deadlifts and leg training. Whether your goal is power, size, or athletic performance, this is where the groundwork happens — literally.
Let’s dive deep into why deadlifts are essential, how to structure your leg training, and how Week 5 is the turning point in your BUILD journey.
Why Deadlifts Deserve Your Full Attention
Deadlifts are the king of compound movements. They engage your entire posterior chain — glutes, hamstrings, lower back, traps, and core — while demanding mental toughness and laser focus. In the BUILD Program, deadlifts aren’t just a tool for strength; they’re a catalyst for growth.
When executed correctly, deadlifts promote:
- Maximal muscle recruitment
- Hormonal benefits like testosterone and growth hormone release
- Posture and core stability
- Functional strength for real-life movement
But here’s the key: quality over ego. Week 5 is not about loading the bar until your form breaks. It’s about owning the weight with pristine technique.
Week 5 Deadlift Prescription
Here’s your BUILD Program Week 5 deadlift focus:
Main Lift: Conventional Deadlift
Sets: 4
Reps: 5
Rest: 2-3 minutes
Intensity: 80–85% of your 1RM (one-rep max)
Tips for success:
- Engage your lats before the pull by “bending the bar”
- Keep your core braced — imagine someone is about to punch you in the gut
- Drive through the heels, not the toes
- Lock out strong but don’t overextend your spine
Optional Variation: Romanian Deadlifts (3 sets of 10–12) for hamstring and glute isolation after your heavy work.
Accessory Work for Strength and Size
Deadlifts are the foundation, but your legs need more angles and volume to grow. Week 5 includes unilateral work, tempo sets, and explosive lifts to keep the gains rolling.
Here’s your leg-focused accessory circuit:
1. Bulgarian Split Squats (Dumbbells or Barbell)
Sets: 3
Reps: 8–10 per leg
Rest: 60–90 seconds
Why: Great for addressing imbalances, glute development, and core strength.
2. Barbell Hip Thrusts
Sets: 4
Reps: 10–12
Rest: 90 seconds
Why: Direct glute activation and strength — vital for both aesthetics and power.
3. Walking Lunges
Sets: 2–3
Reps: 20 steps total
Rest: 60 seconds
Why: Dynamic, balance-building, and great for conditioning.
4. Leg Press (Wide and Narrow Foot Placement)
Sets: 3
Reps: 15
Why: High reps to flush the quads and add volume without overloading the spine.
Week 5 Training Split Example
Here’s how Week 5 might look if you’re following a standard PUSH-PULL-LEGS or upper/lower split:
Day 1 (Leg Focus):
- Warm-Up: Dynamic stretching, glute activation
- Deadlift: 4×5 @ 80-85%
- Bulgarian Split Squats: 3×10
- Barbell Hip Thrusts: 4×12
- Walking Lunges: 2×20
- Leg Press: 3×15
- Optional: Hamstring curls / Calf raises
Day 2: Upper Body Push
Day 3: Rest or active recovery
Day 4: Lower Body Hypertrophy (Squat Focus)
Day 5: Upper Pull
Day 6/7: Rest / Conditioning / Core
Recovery and Nutrition: Don’t Sleep on It
You’re lifting heavy, pushing your body, and demanding more every week. That means your recovery needs to match your effort.
Key tips for recovery this week:
- Sleep 7–9 hours per night — deep sleep is when growth hormone spikes
- Eat enough protein — at least 0.8–1g per pound of bodyweight
- Hydration — muscles need water to perform and recover
- Mobility work post-workout — foam rolling and stretching prevent tight hips and hamstrings
Consider adding a short cold shower or alternating hot/cold therapy for faster muscle repair.
Mindset for Week 5: Grind and Grow
Week 1 was exciting. Week 3 was challenging. But Week 5? That’s when your motivation might dip a bit, but your discipline must rise.
This is where the BUILD mindset is forged:
- Stick to your reps even when your legs are shaky.
- Rest just enough to come back strong — don’t drag your session out.
- Stay consistent with logging your weights and increasing over time.
You’re no longer just lifting — you’re building. Muscle. Grit. Mental strength.
Pro Tips for Progressing Deadlifts
If you’ve hit a plateau, Week 5 is the time to fine-tune the smaller things:
- Film your lifts and check bar path and form
- Switch to sumo deadlifts for a few weeks if conventional stalls
- Try pause deadlifts to reinforce tightness off the floor
- Add deficit deadlifts for range of motion and strength off the ground
Also — don’t forget your grip strength. Use chalk if needed. Mix up your grip (double overhand, mixed, hook). A weak grip shouldn’t limit a strong posterior chain.
Motivational Push 💥
Remember this: Every heavy pull is a statement. You are not here to lift easy. You are here to grow beyond your limits.
The deadlift doesn’t lie. It exposes weaknesses — and gives you the chance to fix them.
So when that barbell looks heavy on Week 5, smile at it.
Because it’s not just weight — it’s your progress in physical form.
Final Thoughts
Leg day in BUILD Program Week 5 isn’t just another day at the gym — it’s where your results are born. Every rep of a deadlift, every shaky lunge, every final set on the leg press builds more than muscle — it builds discipline and resilience.
Stick with the plan. Focus on form. Eat, rest, and lift with purpose.
This is the week that separates the lifters from the builders.
