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Deload
by Splatterbox
5 athletes joined
Program Description
Lower fatigue. If the back half of the week isn't basically an easy warm-up, you're going too hard. DELOAD. Don't make your next meso trash because you didn't go easy enough. Push 1 - 75% of your usual working weight, half sets. Pull 1 - 75% of your usual working weight, half sets. Legs - 50% of your usual working weight, half sets. Push 2 - 50% of your usual working weight, half sets. Pull 2 - 50% of your usual working weight, half sets.
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
30 minutes
Created
May 01, 2024 07:48
Last Edited
Jun 09, 2024 06:14
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Week 1
1 / 1 Weeks
Day 4
1
Overhead Press (Barbell)
2 Sets
5 Reps
2
Bench Press (Barbell)
2 Sets
8 Reps
3
Dip (Assisted)
2 Sets
5 Reps
4
Lateral Raise (Machine)
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
5 Reps
4
Lateral Raise (Machine)
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Bent Over Row (Barbell)
3 Sets
8 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
3
Standing Calf Raise
2 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 5
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Bent Over Row (Barbell)
2 Sets
8 Reps
3
Lat Pulldown (Single Arm)
2 Sets
10 Reps
4
Bicep Curl (Barbell)
2 Sets
10 Reps
5
Face Pull
2 Sets
10 Reps