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DELOAD

by Teja sudha G.

Program Description

Reducing the no.of sets

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 17, 2024 07:12
  • Last Edited
    Jun 18, 2025 09:12

Summary

**DELOAD** is a focused 2-week program designed to optimize recovery while maintaining strength. With five training days each week, you'll engage in a variety of compound and isolation exercises, including dumbbell presses, cable rows, and targeted arm work. Each session emphasizes controlled intensity, allowing you to push your limits safely with 2-3 reps in reserve. Perfect for lifters looking to recharge and enhance performance, this program ensures you return to your next phase stronger and more resilient.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8
3
Bench Press (Barbell)
2
12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
2
Leg Press
2
12 reps
RPE 6.5
3
Leg Curl
2
15 reps
RPE 9.5
4
Leg Extension
2
20 reps
RPE 9.5
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
2
Leg Press
2
12 reps
RPE 6.5
3
Leg Curl
2
15 reps
RPE 9.5
4
Leg Extension
2
20 reps
RPE 9.5
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12 reps
RPE 8
2
Bayesian Curl
2
15 reps
RPE 9.5
3
Single Arm Overhead Tricep Extension
2
15 reps
RPE 9.5
4
Concentration Curl
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 9.5
7
Rear Delt Fly (Machine)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
12 reps
RPE 8
2
Bayesian Curl
2
15 reps
RPE 9.5
3
Single Arm Overhead Tricep Extension
2
15 reps
RPE 9.5
4
Concentration Curl
2
20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 9.5
7
Rear Delt Fly (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Chest Supported Row (Machine)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
20 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
20 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Chest Supported Row (Machine)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
2
20 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
20 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7.5
3
Single Leg Press
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 9
6
Cable Crunch
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7.5
3
Single Leg Press
2
15 reps
RPE 7
4
Leg Curl
2
15 reps
RPE 9.5
5
Standing Calf Raise
2
15 reps
RPE 9
6
Cable Crunch
2
12 reps
RPE 9.5
Week 1
1 / 2 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
2
Seated Row (Cable)
2 Sets
10 Reps
@8
3
Bench Press (Barbell)
2 Sets
12 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
12 Reps
@8
Day 3
1
Shoulder Press (Machine)
2 Sets
12 Reps
@8
2
Bayesian Curl
2 Sets
15 Reps
@9.5
3
Single Arm Overhead Tricep Extension
2 Sets
15 Reps
@9.5
4
Concentration Curl
2 Sets
20 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@9.5
7
Rear Delt Fly (Machine)
2 Sets
20 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
2
Leg Press
2 Sets
12 Reps
@6.5
3
Leg Curl
2 Sets
15 Reps
@9.5
4
Leg Extension
2 Sets
20 Reps
@9.5
5
Seated Calf Raise
2 Sets
20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
@9.5
Day 4
1
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@8
5
Single Arm Overhead Tricep Extension
2 Sets
20 Reps
@9.5
6
Preacher Curl (Dumbbell)
2 Sets
20 Reps
@9.5
7
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@9.5
Day 5
1
Squat (Barbell)
2 Sets
10 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@7.5
3
Single Leg Press
2 Sets
15 Reps
@7
4
Leg Curl
2 Sets
15 Reps
@9.5
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Cable Crunch
2 Sets
12 Reps
@9.5