Women’s DX Deadlift Archetypes

1. Petite / Pixie (Ecto | 80–100 lbs) — Anti-Mom Bod | Safe bulk, strength base

Small-framed and lightly muscled, Pixies need to build raw power from the ground up. Grip is often their limiting factor, not the posterior chain. The goal is to teach tightness, leverage, and whole-body connection—without frying the CNS.

Workouts:

• Beginner: 3x8 Trap Bar Deadlift @ 45%, Superset with Glute Bridges 3x12

• Intermediate: 4x5 Conventional Deadlift @ 60% + 10s Fat Grip Holds

• Advanced: 3x3 RDLs @ 70%, 2x1 Trap Bar Deadlift @ 80% + Farmer Walks x40s

2. Slim / Skinny (Ecto | 100–115 lbs) — Anti-Mom Bod | Curves-first hypertrophy

Slim women struggle to activate glutes and hamstrings. Quads and lower back dominate unless you force posture and hinge into the program. The solution: posterior isolation plus controlled load buildup.

Workouts:

• Beginner: 3x10 Sumo Deadlift @ 50%, Band Pull-Throughs x15

• Intermediate: 5x5 Conventional Deadlift @ 60%, Cable Kickbacks 3x12

• Advanced: Wave Load 65/75/85% x3, RDL Finisher x8 reps

3. Lean / Chic (Meso | 115–135 lbs) — Anti-Mom Bod | Glute isolation, waist tapering

This balanced body wants aesthetic form and tight posture. Keep the waistline small and the hips powerful. Sumo pulls and anti-rotation drills help reinforce the ideal shape under load.

Workouts:

• Beginner: 4x6 Sumo Deadlift @ 55%, Plank Row Holds 3x30s

• Intermediate: 4x5 Deadlift @ 70%, Banded RDLs 3x10

• Advanced: 3-Wave Sumo (70/80/90%) x3, Paused Sumo Pulls x4

4. Slim Thick / Curvy (Meso | 135–160 lbs) — Anti-Mom Bod | Waist control, quad balance

Great glutes, but quads take over. You’ll often see forward knee drift. Prioritize RDL variations and posterior tempo work to correct the imbalance.

Workouts:

• Beginner: 3x10 RDL @ 50%, Superset with Frog Pumps x20

• Intermediate: 4x6 Sumo Deadlift @ 65%, Cable RDLs x12

• Advanced: RDL Wave (60/70/80%) x5, 1 Conventional Pull @ 90%

5. Thick / Brick (Meso | 145–170 lbs) — Anti-Mom Bod | Lower body sculpt, estrogen balance

She’s got power but leaks energy through poor breath or bracing. Use pause work to harden technique and stabilize deep core. Tempo wins.

Workouts:

• Beginner: 3x6 Box Deadlift @ 55%, Pause Goblet Squats x10

• Intermediate: 4x5 Pause Deadlifts @ 65%, Wall Marches x30s

• Advanced: 5x3 Axle Bar Deadlift @ 75%, Tempo Sumo x5

6. Thick / Chunky (Meso | 160–190 lbs) — Anti-Mom Bod | Lean bulks, cardio stack

Bulked, inflamed, and powerful. She needs CNS-friendly protocols that integrate volume and movement, without burnout. Add cardio finishers.

Workouts:

• Beginner: 3x5 Trap Bar DL @ 60%, RDL Marches x10/leg

• Intermediate: 4x5 Deadlift @ 70%, Sled Push x20 yds

• Advanced: Wave DL 75/80/85% x3, Kettlebell Swings x15

7. Round / Squishy (Endo | 190–230 lbs) — Anti-Mom Bod | Gut flattening, hormone reset

Cortisol and estrogen dominate this frame. Minimize stress, use low-impact mechanical tension to rebuild stability and connection.

Workouts:

• Beginner: 3x5 Trap Deadlift @ 50%, Deadbugs x30s

• Intermediate: 4x4 Sumo Deadlift @ 65%, Glute Bridge March x20

• Advanced: 3x2 Zercher Deadlift @ 70%, Box Breathing + Walks

8. Big / Wide (Endo-Meso | 230–275 lbs) — Anti-Mom Bod | Strength retention, slow cut

Strong but taxed. She must focus on joint prep, deep hip control, and longer rest to avoid injury or stall.

Workouts:

• Beginner: 3x3 Trap Deadlift @ 55%, Seated Band Pulls x15

• Intermediate: 4x3 Box Sumo Deadlift @ 65%, Slant Board RDLs x10

• Advanced: Wave Load 60/70/80%, Sled Pulls x30 yds

9. Broad / Weighty (Endo | 275–325 lbs) — Anti-Mom Bod | Low-impact, insulin control

This frame can lift heavy, but every joint is at risk. Insulin management and breath are the hidden levers here.

Workouts:

• Beginner: 4x4 Trap Deadlift @ 45%, Seated Row Holds x30s

• Intermediate: 3x3 Belted Sumo Deadlift @ 60%, Wall Sits + Core Activation

• Advanced: DL Complex (3x3 w/rest pause), Walk x10 mins post

10. Majestic / Regal (Endo | 325–375 lbs) — Anti-Mom Bod | Joint-safe movement, cortisol balance

Powerful and inflamed. She carries size and fatigue equally. Training should emphasize blood flow, stability, and nervous system regulation.

Workouts:

• Beginner: 2x5 Safety Bar Deadlift @ 40%, Lying Band Pulls x12

• Intermediate: 3x4 Trap Bar Deadlift @ 50%, Box Breathing 4 min

• Advanced: 3x3 Zercher Deadlift @ 60%, Contrast Shower Recovery

11. Goddess / Queen (Endo | 375–450+ lbs) — Anti-Mom Bod | Lymph flow, nervous system rehab

The largest archetype. Recovery is the priority. Strength comes from clearing blocks—lymph, breath, emotion—not maxing out plates.

Workouts:

• Beginner: 3x3 Trap Bar Deadlift @ 35%, Banded Reach + March

• Intermediate: 2x5 Deadlift @ 45%, Lymph Flush Walk + Breathing Drill

• Advanced: 3x2 Zercher + Box Deadlift, Superset with Lying Core Activation