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Deload

by Splatterbox
9 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
    Oct 06, 2024 03:42
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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