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Hriday's De load

by Hriday jangid

Program Description

Hriday's De-load program is a focused one-week training plan designed for intermediate lifters looking to optimize recovery while maintaining strength. With four sessions per week, you'll engage in powerlifting-specific exercises such as the Bench Press, Squat, and Deadlift, all tailored to enhance your performance without overexertion. Each 90-minute workout balances intensity and volume, ensuring your body recovers effectively while still challenging your muscles. Perfect for those with garage gym setups, this program is your key to sustained progress and resilience.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Mar 13, 2026 11:54
  • Last Edited
    Mar 13, 2026 12:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Hamstrings
13.4%
Glutes
11.9%
Triceps
11.3%
Upper Back
8.5%
Front Delts
8.2%
Chest
6.7%
Lats
6.2%
Biceps
5.2%
Abs
5.2%
Lower Back
3.1%
Middle Delts
2.3%
Adductors
2.1%
Forearms
1%
Rear Delts
0.8%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
1 reps
2 reps
4 reps
RPE 8
RPE 7
RPE 6
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Face Pull
1
2
10 reps
8 reps
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
2 reps
3 reps
RPE 8
RPE 7
RPE 6
2
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 6
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 7
4
Leg Extension
2
1
12 reps
10 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1 reps
2 reps
6 reps
RPE 8
RPE 7
RPE 6
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
5
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
2 reps
2 reps
RPE 7.5
RPE 7
RPE 6
2
Squat (Barbell)
1
1
1
4 reps
7 reps
7 reps
RPE 7
RPE 6
RPE 7
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-12 reps
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
@8
@7
@6
2
Lat Pulldown
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
Face Pull
1 Set
2 Sets
10 Reps
8 Reps
@7
@7
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
2 Reps
3 Reps
@8
@7
@6
2
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@7
@6
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@7
4
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
@7
@7
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Reps
2 Reps
6 Reps
@8
@7
@6
2
Lat Pulldown
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6
5
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
10 Reps
@7
@7
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
4 Sets
1 Reps
2 Reps
2 Reps
@7.5
@7
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
7 Reps
7 Reps
@7
@6
@7
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
4
Lying Leg Curl
3 Sets
10-12 Reps
@7