logo
BoostcampPNG

4 week deload program

by Josiah M.
2 athletes joined
5.0
(1 rating)

Program Description

A hypertrophy program designed to give the user a chance to deload for 4 weeks while minimising muscle loss. Useful during a mini-cut.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 08:49
  • Last Edited
    Jun 18, 2025 08:48

Summary

Take a step back to recharge and refine your strength with this comprehensive 4-week deload program. Designed for five days a week, this plan focuses on lighter weights and higher rep ranges, allowing your muscles to recover while still promoting growth. Each session targets major muscle groups through a mix of compound and isolation exercises, ensuring you maintain your gains without overexertion. Perfect for those looking to reset their training intensity, this program will keep you motivated and ready to hit the ground running when it’s time to ramp up again.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
10 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
6 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
6 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
6 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 5
1
Seated Military Press (Smith Machine)
3 Sets
6 Reps
@7
2
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Tricep Kickback (Cable)
3 Sets
8 Reps
@8
Day 4
1
Belt Squat
3 Sets
6 Reps
@6
2
Nordic Curl
3 Sets
6 Reps
@7
3
Reverse Nordic Curl
3 Sets
8 Reps
@7
4
Seated Hamstring Curl
3 Sets
8 Reps
@8
5
Lateral Jump
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Chest Fly (Cable)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
5
Katana Extension
3 Sets
10 Reps
@8
Day 3
1
Bent Over Row
3 Sets
6 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@7
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Bayesian Curl
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@6
2
Split Squat (Smith Machine)
3 Sets
10 Reps
@6
3
Trap Bar Deadlift
3 Sets
6 Reps
@6
4
Box Jump
3 Sets
15 Reps
@10