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Hriday's De Load week 2

by Hriday jangid

Program Description

Dive into Hriday's De Load Week 2, a focused one-week program designed for intermediate lifters looking to refine their powerlifting technique while allowing for recovery. With four training days packed into 70-minute sessions, you'll engage in essential lifts like the Bench Press, Squat, and Deadlift, all tailored to enhance strength and muscle engagement. This program is perfect for those with garage gym setups, providing a structured approach to maintain intensity without overtraining. Embrace this opportunity to build a solid foundation and elevate your lifting game!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Mar 13, 2026 12:49
  • Last Edited
    Mar 13, 2026 01:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Hamstrings
13.7%
Glutes
12.1%
Triceps
10.6%
Front Delts
8.4%
Upper Back
8.4%
Chest
6.9%
Lats
6.3%
Abs
5.3%
Biceps
4.7%
Lower Back
3.2%
Adductors
2.1%
Middle Delts
2.1%
Rear Delts
0.8%
Forearms
0.8%
Abductors
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
1 reps
2 reps
4 reps
RPE 9
RPE 8
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
2 reps
3 reps
RPE 9
RPE 8
RPE 7
2
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1 reps
2 reps
6 reps
-
RPE 7-8
RPE 7-7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
2 reps
2 reps
RPE 8.5
RPE 7
RPE 6
2
Squat (Barbell)
1
2
4 reps
7 reps
RPE 8
RPE 7
3
Leg Curl
2
1
12 reps
10 reps
RPE 7
RPE 7
4
Romanian Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 7
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
1 Reps
2 Reps
4 Reps
@9
@8
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
2 Reps
3 Reps
@9
@8
@7
2
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@8
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
3 Sets
8 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Reps
2 Reps
6 Reps
-
@7-8
@7-7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Overhead Tricep Extension (Dumbbell)
2 Sets
12 Reps
@7
6
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
4 Sets
1 Reps
2 Reps
2 Reps
@8.5
@7
@6
2
Squat (Barbell)
1 Set
2 Sets
4 Reps
7 Reps
@8
@7
3
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@7
@7
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@7
@7