7th Week, Deload

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

default

Week 1

Box Jump

Squat (Barbell)

Bicep Curl (Dumbbell)

Dip (Weighted)

Hanging Leg Raise

Overhead Medicine Ball Throw

Bench Press (Barbell)

Chin-Up (Weighted)

Tricep Pushdown (Cable)

Bulgarian Split Squat (Dumbbell)

Broad Jump

Deadlift (Barbell)

Face Pull

Decline Crunch (Weighted)

Chest Pass Medicine Ball Throw

Overhead Press (Barbell)

Dumbbell Row

Bench Press (Dumbbell)

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