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Deload

by Splatterbox
23 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 18, 2025 12:09

Summary

The Deload program is designed for those looking to recover and reset while still maintaining their strength. Over the course of one week, you'll engage in five focused sessions that strategically reduce volume and intensity, allowing your muscles to recover without losing momentum. Each workout includes key exercises like the Overhead Press and Bench Press, ensuring you stay connected to your lifts while giving your body the rest it needs. Ideal for lifters at any level, this program is your pathway to a refreshed and stronger you.
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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)
3
5 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
5 reps
-
3
Standing Calf Raise
2
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
2
8 reps
-
3
Dip (Assisted)
2
5 reps
-
4
Lateral Raise (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
8 reps
-
3
Lat Pulldown (Single Arm)
2
10 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Face Pull
2
10 reps
-
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
-