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Deload reload for NH programs

by YeahBuddy
4 athletes joined

Program Description

Single purpose FBD Deload

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    May 24, 2024 07:21
  • Last Edited
    Jun 18, 2025 11:07

Summary

Revitalize your training with the "Deload Reload for NH Programs," a focused one-week regimen designed for three days of effective workouts. This program emphasizes recovery while maintaining strength, featuring a balanced mix of compound and isolation exercises like Goblet Squats, Kroc Rows, and Incline Bench Presses. Perfect for lifters looking to ease back into their routine, this plan will help you rebuild momentum without overexertion. Equip yourself with a full gym and get ready to reload your progress!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 6
2
Lateral Raise (Machine)
1
15 reps
RPE 6
3
Spider Curl
1
12 reps
RPE 7
4
Pullover (Dumbbell)
1
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
12 reps
RPE 7
2
Kroc Row
1
8 reps
RPE 6
3
Pull-Up (Weighted)
1
12 reps
RPE 6
4
Tricep Pushdown (Cable)
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
15 reps
RPE 7
2
Reverse Bicep Curl (EZ Bar)
1
12 reps
RPE 7
3
Monastery Tricep Extension
1
12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
1
10 reps
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Goblet Squat
1 Set
15 Reps
@6
2
Lateral Raise (Machine)
1 Set
15 Reps
@6
3
Spider Curl
1 Set
12 Reps
@7
4
Pullover (Dumbbell)
1 Set
12 Reps
@7
Day 2
1
Leg Extension
1 Set
12 Reps
@7
2
Kroc Row
1 Set
8 Reps
@6
3
Pull-Up (Weighted)
1 Set
12 Reps
@6
4
Tricep Pushdown (Cable)
1 Set
15 Reps
@8
Day 3
1
Split Squat (Dumbbell)
1 Set
15 Reps
@7
2
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@7
3
Monastery Tricep Extension
1 Set
12 Reps
@6
4
Incline Bench Press (Dumbbell)
1 Set
10 Reps
@6