IntermediateFree

2 week Deload

Revitalize your strength and recover like a pro in just 2 weeks—come back stronger and ready to crush your goals!

Dustin H.· Sep 2025

Free on iOS & Android

Overview

Length

2 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

60 min

**2 Week Deload Program** Take a step back and recharge with this focused 2-week deload program designed to help you recover while maintaining your strength and conditioning. With 10 sessions spread over two weeks, you'll engage in lighter, controlled movements targeting all major muscle groups, including chest, back, and legs. Each workout features a mix of dumbbell and bodyweight exercises, allowing you to ease off the intensity while still making progress. Perfect for lifters looking to reset and prepare for their next phase of training!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Glutes

11.3%

Quadriceps

10%

Hamstrings

9.6%

Abs

8.8%

Triceps

8.8%

Front Delts

7.9%

Upper Back

7.5%

Biceps

6.7%

Chest

6.3%

Middle Delts

6.3%

Lats

5.4%

Lower Back

2.9%

Adductors

2.9%

Rear Delts

2.1%

Calves

2.1%

Forearms

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	2	8 reps	40%
2	Incline Bench Press (Dumbbell)	2	8 reps	40%
3	Seated Shoulder Press (Dumbbell)	2	8 reps	40%
4	Lateral Raise (Dumbbell)	2	10 reps	40%
5	Tricep Pushdown (Cable)	2	10 reps	40%

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	8 reps	40%
2	Seated Row (Cable)	2	8 reps	40%
3	Face Pull	2	10 reps	40%
4	Bicep Curl (Dumbbell)	2	10 reps	40%
5	Hammer Curl (Dumbbell)	2	12 reps	40%

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Dumbbell)	2	8 reps	40%
2	Glute Bridge (Band)	2	10 reps	@7
3	Hamstring Curl	2	12 reps	40%
4	Lunge (Bodyweight)	2	10 reps	@6.5
5	Hanging Leg Raise	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	10 reps	30%
2	Dumbbell Row	2	10 reps	40%
3	Seated Shoulder Press (Dumbbell)	2	8 reps	40%
4	Push Up	2	10 reps	@6
5	Side Plank	2	—	@6.5

#	Exercise	Sets	Reps	Load
1	Goblet Squat	2	8 reps	40%
2	Seated Calf Raise	2	8 reps	40%
3	Sumo Squat	2	8 reps	40%
4	Lunge (Bodyweight)	2	8 reps	@7
5	Plank	2	—	@7

Weeks 2–2 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 2 week Deload is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

2 week Deload is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

2 week Deload is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android