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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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Hamstrings
11.2%
Biceps
8.5%
Quadriceps
8.5%
Upper Back
8.1%
Chest
7.8%
Front Delts
7.8%
Lats
7%
Middle Delts
6.6%
Glutes
6.2%
Abs
5.8%
Calves
3.9%
Lower Back
3.1%
Rear Delts
2.7%
Adductors
0.8%
Abductors
0.4%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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