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7th Week, Deload

by Alasdair Botting

Program Description

From 531 Forever: The 7th Week Protocol will be used as a deload between every Leader and Anchor templates 85% Training Max for most lifters Conditioning: 3-5 easy days Conditioning tests can be done

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Feb 20, 2026 04:04
  • Last Edited
    Feb 20, 2026 04:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Front Delts
12%
Quadriceps
10.5%
Chest
9.9%
Glutes
8.9%
Abs
8.4%
Upper Back
7.9%
Hamstrings
7.3%
Biceps
5.2%
Lats
5.2%
Other
3.1%
Middle Delts
2.1%
Forearms
1.3%
Rear Delts
1.3%
Adductors
1%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
5 reps
70%
3
Squat (Barbell)
1
3-5 reps
80%
4
Squat (Barbell)
1
1 reps
90%
5
Squat (Barbell)
1
1 reps
100%
6
Bicep Curl (Dumbbell)
5
10 reps
-
7
Dip (Weighted)
5
10 reps
-
8
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Medicine Ball Throw
3
5 reps
-
2
Bench Press (Barbell)
1
5 reps
70%
3
Bench Press (Barbell)
1
3-5 reps
80%
4
Bench Press (Barbell)
1
1 reps
90%
5
Bench Press (Barbell)
1
1 reps
100%
6
Chin-Up (Weighted)
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
1
5 reps
70%
3
Deadlift (Barbell)
1
3-5 reps
80%
4
Deadlift (Barbell)
1
1 reps
90%
5
Deadlift (Barbell)
1
1 reps
100%
6
Dip (Weighted)
5
10 reps
-
7
Face Pull
5
10 reps
-
8
Decline Crunch (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Pass Medicine Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
5 reps
70%
3
Overhead Press (Barbell)
1
3-5 reps
80%
4
Overhead Press (Barbell)
1
1 reps
90%
5
Overhead Press (Barbell)
1
1 reps
100%
6
Dumbbell Row
5
10 reps
-
7
Bench Press (Dumbbell)
5
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Box Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Squat (Barbell)
1 Set
5 Reps
70%
3
Squat (Barbell)
1 Set
3-5 Reps
80%
4
Squat (Barbell)
1 Set
1 Reps
90%
5
Squat (Barbell)
1 Set
1 Reps
100%
6
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
7
Dip (Weighted)
5 Sets
10 Reps
-
8
Hanging Leg Raise
5 Sets
10 Reps
-
Day 2
1
Overhead Medicine Ball Throw
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
5 Reps
70%
3
Bench Press (Barbell)
1 Set
3-5 Reps
80%
4
Bench Press (Barbell)
1 Set
1 Reps
90%
5
Bench Press (Barbell)
1 Set
1 Reps
100%
6
Chin-Up (Weighted)
5 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Broad Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
5 Reps
70%
3
Deadlift (Barbell)
1 Set
3-5 Reps
80%
4
Deadlift (Barbell)
1 Set
1 Reps
90%
5
Deadlift (Barbell)
1 Set
1 Reps
100%
6
Dip (Weighted)
5 Sets
10 Reps
-
7
Face Pull
5 Sets
10 Reps
-
8
Decline Crunch (Weighted)
5 Sets
10 Reps
-
Day 4
1
Chest Pass Medicine Ball Throw
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
5 Reps
70%
3
Overhead Press (Barbell)
1 Set
3-5 Reps
80%
4
Overhead Press (Barbell)
1 Set
1 Reps
90%
5
Overhead Press (Barbell)
1 Set
1 Reps
100%
6
Dumbbell Row
5 Sets
10 Reps
-
7
Bench Press (Dumbbell)
5 Sets
10 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-