Men’s DX Deadlift Archetypes

1. Weightless / Ghost (Ecto | 100–120 lbs) — Anti-Dad Bod | Muscle primer, posture restore

The Ghost is light, agile, and neurologically sensitive. He’s built for speed and movement, not maximal tension. Most deadlift programs are too aggressive for his frame, leading to spinal rounding, chronic fatigue, or grip breakdown.

His protocol starts with elevated trap bar deadlifts at 4–6 inches off the floor. This reduces the demand on hamstring length and keeps him in a neutral posture. Every wave prioritizes form under fatigue. Iso-holds at the top train grip endurance and full-body lockout. The Ghost thrives on smart volume, not bravado.

Workouts:

• Beginner: 4x6 Elevated Trap Bar @ 45%, Superset with Hanging Knee Raises

• Intermediate: 5x5 Trap Bar Deadlift @ 55% + Iso Hold @ Top x10s

• Advanced: 4x3 Deficit Deadlift @ 70% + Weighted Pullups x5

2. Trim / Thin (Ecto | 120–145 lbs) — Anti-Dad Bod | Strength build, dense meals

This archetype is lean with minimal reserve. He needs to build absolute strength without overreaching CNS limits. Progress hinges on nutrient timing, tendon training, and consistent effort—not just load.

Sumo stance works well to reduce range while building hip involvement. Add tempo pulls and heavy carries to stabilize form.

Workouts:

• Beginner: 4x8 Sumo DL @ 50%, Farmer Carries 3x30s

• Intermediate: 5x5 Conventional DL @ 65%, Superset with RDLs x8

• Advanced: Wave Load (70/75/80% x3), Sled Drag Finisher 4x40 yds

3. Cut / Lean (Meso | 145–170 lbs) — Anti-Dad Bod | Volume training, tendon integrity

This archetype blends endurance and power. The Athletic build has long levers but carries enough muscle to express real strength. He often lifts well from the floor but struggles with bar path consistency and lockout when fatigue kicks in. His form breaks down not from weakness, but from subtle misalignment.

Band-resisted deadlifts paired with reverse hypers keep his hips active and his posture tight. Speed off the floor isn’t the issue—holding position through the top is. The wave should taper volume while increasing band tension. This keeps the movement explosive without pushing CNS limits.

Workouts:

• Beginner: 3x10 Deadlift @ 45% + Banded RDLs

• Intermediate: 4x6 DL @ 60% + Reverse Hypers

• Advanced: 5x3 DL w/ Chains (75–85%) + Sprint Contrast (10 yds)

  4. Built / Solid (Meso | 170–200 lbs) — Anti-Dad Bod | Performance splits, routine lock-in

  The Built Machine has all the tools: strength, symmetry, and aesthetics. But his biggest issue is posterior leakage. His frame looks powerful, but glutes and hamstrings don’t always fire on time. He tends to lift more with ego than alignment.

  The ideal wave includes chain-loaded deadlifts to increase tension at the lockout. Each wave climbs from 75% to 95%, forcing him to earn every inch of the pull. Add isolation glute work and hamstring curls between sets. The goal isn’t to lift more—it’s to lift better, with full recruitment.

  5. Tank / Animal (Meso | 190–220 lbs) — Anti-Dad Bod | Joint tension balance

  The Tank is thick, explosive, and biceps-dominant. He often pulls like he’s trying to row the bar to his chest, resulting in strained arms and fried forearms. His real power lies in his legs and hips, but he rarely taps into it.

  The fix is an axle bar wave cycle. Thick bars neutralize bicep overuse and force grip reliance. Hook grip becomes mandatory. Program 4 sets at 65%, 2 at 80%, and 1 at 90%. The focus is tension transfer—not just pull strength. When he stops arm-yanking and starts leg-driving, his numbers soar.

  6. Strong / Powerful (Meso | 220–260 lbs) — Anti-Dad Bod | Gut shrinkage, strength retention

  The Power Tower is all upper body mass—massive chest, thick lats, and long arms. While he can crush upper back lifts, his deadlift often breaks from weak hips and low back rounding. His top-heavy structure throws off his hinge mechanics.

  A wave that alternates Zercher pulls and wide-stance sumo work corrects imbalances. Zercher keeps his core honest. Sumo opens his hips and forces posterior loading. Each set must include deep breath resets and eccentric control. Strength with posture—not just power—unlocks this archetype.

  7. Heavy / Sluggish (Endo | 260–310 lbs) — Anti-Dad Bod | Flush fat, reclaim lean cycles

  This type has mass and potential, but lacks midline awareness. His deadlift is usually back-driven with zero brace. The spine takes the load the legs should carry. He builds size fast but burns out under fatigue.

  Wave strategy: low volume, high tension. Program 3x2 at 70% and 2x1 at 85%. Emphasize core resets, heavy carries, and rotational anti-flexion drills between waves. His success hinges on turning mass into stability—not just moving mass for reps.

  8. Forge (Endo | 310–360 lbs) — Anti-Dad Bod | Metabolic dropzones

  The Mass Builder is a workhorse—big legs, strong back, and plenty of training history. But with size comes inflammation, joint stiffness, and CNS drag. He trains hard but can’t recover fast enough.

  Split the week into two waves: Day 1 is 5x4 at 55% for volume. Day 2 is 3x3 at 70% for strength. No more than two heavy pulls per week. Add sled pushes and tempo lunges for circulation and joint prep. His progress is built through sustainability—not reckless progression.

  9. Mythical / Mountain (Endo | 360–400 lbs) — Anti-Dad Bod | Rehab core, pacing system

  Behemoths are built for brute force but suffer under spinal load and hip mobility issues. Their natural strength hides poor movement patterns. They tend to yank from the floor without engaging the core.

  Use box pulls from low platforms and belt work. Keep sets under 5 reps, stay submaximal (50–65%). Breath ladders pre- and post-lift teach diaphragmatic stability. Add mobility work for hips and T-spine. Their protocol is “less intensity, more intention.”

  10. God / King (Endo | 400–450+ lbs) — Anti-Dad Bod | Fasting, CNS rebuild

  The Mythical Mountain lifts legendary numbers—but pays a heavy toll. Traditional deadlifts cause massive core shear and lumbar overload. One bad rep and he’s sidelined.

  Safety bar Zercher pulls protect his spine and load the anterior chain. Keep waves light: 5x4 @ 40%, 3x2 @ 50%. Add sled drags, sled pulls, and crawling to restore gait. Breath training and contrast therapy are essentials, not accessories.

  The Juggernaut is pure potential trapped under stress. His biggest enemy is stagnation—not effort. Lifting heavy doesn’t challenge him, but recovery does. If his nervous system crashes, everything crashes.

  Ultra-minimal neural wake-up waves work best: 3x3 @ 35%, 2x2 @ 45%. Focus on blood flow, contrast therapy, banded mobility, and walking. Use tempo to force control, not power. His secret weapon isn’t more weight—it’s smarter adaptation and energy conservation.