It’s safe to build a lifting program that includes trap bar deadlifts 3 times per week. Trap bar deadlifts are biomechanically similar to back squats, so you can substitute trap bar deadlifts for squats. This is important because several workout programs include squats 3 times per week. Just remember to allow at least 1 rest day in between trap bar deadlift workouts. It’s essential to follow a safe workout program that targets essential muscle groups throughout your entire body if you wish to perform frequent trap bar deadlifts.
How Many Times a Week Should You Trap Bar Deadlift?
Depending on your goals and workout program, perform trap bar deadlifts 1–3 times per week. Do not exceed 3 workouts that include trap bar deadlifts in one week. Performing a heavy, compound lift too frequently can result in overtraining and injury.
- Perform trap bar deadlifts 1–3 times per week, depending on your training plan.
- You can perform trap bar deadlifts up to 3 times per week if you use them to replace back squats.
- If your workout program includes squats, reduce trap bar deadlift frequency to 1–2 times per week.
You can do trap bar deadlifts up to 3 times per week if you have a simple workout program that prioritizes trap bar deadlifts over back squats. If you still wish to include back squats in your routine, only perform trap bar deadlifts 1–2 times per week. Back squats and trap bar deadlifts are similar motions with a similar effect. Doubling down on both exercises can overtrain certain muscle groups, leading to fatigue, injury, and fewer results.
Can You Trap Bar Deadlift Every Day?
Do not do trap bar deadlifts every day. As with any exercise, your muscles only become larger, stronger, and more defined when they are afforded proper rest after exercise. Allow at least 1 day of rest between trap bar deadlift workouts. Never exceed 3 trap bar deadlifts workouts in a single week.
- Trap bar deadlifts are not safe to perform on a daily basis.
- Doing trap bar deadlifts too often will fatigue your muscles, put you at injury risk, and inhibit muscle growth.
- Allow at least 1 day of rest between workouts that include trap bar deadlifts.
- Never do trap bar deadlift workouts more than 3 times per week.
Trap bar deadlifts are a heavy compound lift. They target the quads (front of the thighs) and posterior chain, including calves, hamstrings, glutes, and lower back. These muscles need rest so they can perform at peak efficiency. If you perform trap bar deadlifts every day, you will fatigue, put yourself at risk of injury, and damage your muscles with overtraining. You’ll actually gain more strength and muscle by allowing rest days than by working out the same muscles every day.
Does the Trap Bar Deadlift Build Muscle?
The trap bar deadlift is an excellent muscle builder. Although there are pros and cons to the trap bar deadlift, it excels at building muscle in the quads, hamstrings, and glutes. Due to the natural biomechanics of the trap bar lift and the comfortable grip, many athletes can lift heavier weight during trap bar lifts than conventional deadlifts. This heavy load puts positive stress on your lower body muscles, leading to increased muscle development and overall mass.
- Trap bar deadlifts are excellent at building muscle in the quads, hamstrings, and glutes.
- Because they allow you to lift more weight than conventional squats and deadlifts, trap bar lifts can help build more muscle and break through plateaus.
- Trap bar deadlifts have less injury risk than the back squat and conventional barbell deadlift.
The trap bar puts less strain on the lower back and knee than conventional deadlifts and squats. In essence, they protect the posterior chain. Trap bar deadlifts are a great way to lift heavy weights and build strength without risking reinjury for lifters with back pain or a reduced range of motion.
Workout Plan with Trap Bar Deadlift 3 Times Per Week
So, you want to use the trap bar deadlift 3 times per week? Follow this lifting plan to safely incorporate this amazing lift at maximum frequency. This plan is similar to the Stronglifts 5×5 program, which is a great schedule for beginning lifters.
Week 1
- Day 1: Trap Bar Deadlift 5×5, Bench Press 5×5, Bent Over Barbell Row 5×5
- Day 2: Pull-Ups 5×10, Biceps Curls 5×10, Hanging Knee Raises 4×20
- Day 3: Trap Bar Deadlift 5×5, Overhead Press 5×5, Deadlift 1×5
- Day 4: Push-Ups 5×20, Skullcrushers 5×10, Supermans 4×10
- Day 5: Trap Bar Deadlift 5×5, Bench Press 5×5, Bent Over Barbell Row 5×5
- Day 6: Rest
- Day 7: Rest
Week 2
- Day 1: Trap Bar Deadlift 5×5, Overhead Press 5×5, Deadlift 1×5
- Day 2: Pull-Ups 5×10, Biceps Curls 5×10, Hanging Knee Raises 4×20
- Day 3: Trap Bar Deadlift 5×5, Bench Press 5×5, Bent Over Barbell Row 5×5
- Day 4: Push-Ups 5×20, Skullcrushers 5×10, Supermans 4×10
- Day 5: Trap Bar Deadlift 5×5, Overhead Press 5×5, Deadlift 1×5
- Day 6: Rest
- Day 7: Rest
Repeat this program, alternating weeks 1 and 2. As you follow this program, gradually increase the weight of each exercise. For example, if you complete your 5 sets of 5 trap bar deadlifts at your current weight, add 5 pounds to the lift next time you perform it. This system is known as progressive overload. It will help you build strength and muscle as you advance.
When Should You Do Trap Bar Deadlifts 3 Times Per Week?
If you’ve examined the pros and cons of trap bar deadlifts and believe you should reduce or eliminate traditional squats in your workout plan, perform trap bar deadlifts up to 3 times per week. This is a good choice if:
- You plan to perform squats 0–1 times per week.
- Lower back injury prevents you from performing back squats.
- You are a beginner looking to train for strength before incorporating back squats into a workout plan.
Conventional squats and straight bar deadlifts are difficult exercises requiring precise form to remain safe throughout the lift. If you are a newcomer to weight lifting, performing trap bar deadlifts can help you build strength and confidence, so other lifts become much more manageable.
When Should You Avoid Doing Trap Bar Deadlifts 3 Times Per Week?
Trap bar deadlifts are not a perfect exercise. They have a more limited range of motion than squats and conventional deadlifts. Also, they do not provide the same benefits to core and stabilizer muscles that squats provide. You may want to reduce your reliance on trap bar deadlifts if:
- You want to perform squats to increase range of motion for greater leg muscle development.
- You want to build core and lower back strength.
- Your workouts have become stale or you’ve hit a plateau.
- You do not suffer from chronic back injury but are using trap bar deadlifts to “avoid” other lifts.
The fix is simple. Take a look at the trap bar deadlift workout program we laid out above. Replace the trap bar deadlift with back squats for one in one or more of the workouts. You can create a hybrid program with a mix of squats and trap bar deadlifts, or you can entirely replace trap bar deadlifts with squats for a change of pace. For this workout program, the number of days you do squats plus the number of days you do trap bar deadlifts should never exceed 3 per week.
How Often Should You Trap Bar Deadlift?
Never perform trap bar deadlifts more than 3 times per week. This will result in overtraining and injury. Depending on your workout plan, it may be safe to do trap bar deadlifts 1–3 times per week. However, always provide yourself with at least one day between trap bar deadlift workouts. Do not rely on trap bar deadlifts for all your lower-body exercise. For the best strength and overall muscle development, follow a schedule that includes conventional deadlifts, squats, and other lower body lifts. This will ensure complete muscle development and the healthiest progression in your fitness journey.
