531 Deload Week

by BG

1 athletes joined

Program Description

Deload Week; Deload; 531 Forever

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Dec 24, 2024 04:23
Last Edited
Aug 25, 2025 03:31

Muscle Engagement

Front

Back

MuscleSet

Front Delts

14.1%

Triceps

10.6%

Chest

9.9%

Glutes

9.5%

Hamstrings

9.5%

Abs

9.1%

Quadriceps

8.4%

Middle Delts

5.3%

Upper Back

4.6%

Lats

4.6%

Biceps

4.6%

Lower Back

3.8%

Rear Delts

2.3%

Adductors

1.5%

Forearms

1.1%

Abductors

1.1%

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WEEK 1

Day 1

1

Deadlift (Barbell)

1

1

1

1

5 reps

5 reps

3 reps

1 reps

70%

80%

90%

100%

2

Good Morning

3

10 reps

-

3

Band Pull-Apart

3

15 reps

-

4

Pec Fly (Dumbbell)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

5 reps

5 reps

3 reps

1 reps

70%

80%

90%

100%

2

Seated Row (Machine)

3

10 reps

-

3

Incline Chest Press (Machine)

3

10 reps

-

4

Abs Crunch (Machine)

3

15 reps

-

Day 3

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

3 reps

1 reps

70%

80%

90%

100%

2

Preacher Curl (EZ Bar)

3

15 reps

-

3

Chest Press (Machine)

3

10 reps

-

4

Leg Press

3

10 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

1

5 reps

5 reps

3 reps

1 reps

70%

80%

90%

100%

2

I, Y, T (IYT) Raise

3

15 reps

-

3

Lat Pulldown

3

10 reps

-

4

Oblique Crunch

3

15 reps

-

Day 1

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%

2

Good Morning

3 Sets

10 Reps

-

3

Band Pull-Apart

3 Sets

15 Reps

-

4

Pec Fly (Dumbbell)

3 Sets

10 Reps

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%

2

Seated Row (Machine)

3 Sets

10 Reps

-

3

Incline Chest Press (Machine)

3 Sets

10 Reps

-

4

Abs Crunch (Machine)

3 Sets

15 Reps

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%

2

Preacher Curl (EZ Bar)

3 Sets

15 Reps

-

3

Chest Press (Machine)

3 Sets

10 Reps

-

4

Leg Press

3 Sets

10 Reps

-

Day 4

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%

2

I, Y, T (IYT) Raise

3 Sets

15 Reps

-

3

Lat Pulldown

3 Sets

10 Reps

-

4

Oblique Crunch

3 Sets

15 Reps

-