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2 week Deload

by Dustin H.

Program Description

**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!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 12:49
  • Last Edited
    Sep 24, 2025 04:21

Summary

Take a step back and recharge with this focused 2-week deload program designed for serious lifters. With five days of carefully structured workouts, you'll engage in lighter, high-quality movements that promote recovery while maintaining muscle engagement. Each session includes essential exercises like dumbbell bench presses and lat pulldowns, ensuring you stay in touch with your strength without overexerting. Perfect for those looking to reset and prepare for their next training cycle, this program is your ticket to returning stronger than ever.
Muscle Engagement
Front
Back
MuscleSet
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
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%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
50%
2
Incline Bench Press (Dumbbell)
2
8 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
8 reps
50%
4
Lateral Raise (Dumbbell)
2
10 reps
50%
5
Tricep Pushdown (Cable)
2
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 7
5
Plank
2
-1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8 reps
50%
2
Seated Calf Raise
2
8 reps
50%
3
Sumo Squat
2
8 reps
50%
4
Lunge (Bodyweight)
2
8 reps
RPE 7
5
Plank
2
-1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
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%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
50%
2
Seated Row (Cable)
2
8 reps
50%
3
Face Pull
2
10 reps
50%
4
Bicep Curl (Dumbbell)
2
10 reps
50%
5
Hammer Curl (Dumbbell)
2
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
40%
2
Glute Bridge (Band)
2
10 reps
RPE 7
3
Hamstring Curl
2
12 reps
40%
4
Lunge (Bodyweight)
2
10 reps
RPE 6.5
5
Hanging Leg Raise
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
50%
2
Glute Bridge (Band)
2
10 reps
RPE 7
3
Hamstring Curl
2
12 reps
50%
4
Lunge (Bodyweight)
2
10 reps
RPE 6.5
5
Hanging Leg Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
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
RPE 6
5
Side Plank
2
-1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
50%
2
Dumbbell Row
2
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
8 reps
50%
4
Push Up
2
10 reps
RPE 6
5
Side Plank
2
-1 mins
RPE 6.5
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
8 Reps
40%
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
40%
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
40%
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
40%
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
40%
Day 3
1
Lat Pulldown
2 Sets
8 Reps
40%
2
Seated Row (Cable)
2 Sets
8 Reps
40%
3
Face Pull
2 Sets
10 Reps
40%
4
Bicep Curl (Dumbbell)
2 Sets
10 Reps
40%
5
Hammer Curl (Dumbbell)
2 Sets
12 Reps
40%
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
40%
2
Glute Bridge (Band)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
12 Reps
40%
4
Lunge (Bodyweight)
2 Sets
10 Reps
@6.5
5
Hanging Leg Raise
2 Sets
15 Reps
@7
Day 5
1
Deadlift (Barbell)
2 Sets
10 Reps
30%
2
Dumbbell Row
2 Sets
10 Reps
40%
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
40%
4
Push Up
2 Sets
10 Reps
@6
5
Side Plank
2 Sets
-1 mins
@6.5
Day 2
1
Goblet Squat
2 Sets
8 Reps
40%
2
Seated Calf Raise
2 Sets
8 Reps
40%
3
Sumo Squat
2 Sets
8 Reps
40%
4
Lunge (Bodyweight)
2 Sets
8 Reps
@7
5
Plank
2 Sets
-1 mins
@7