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Reload/Deload

by Josh L.

Program Description

This week long program is built to help you recovery from a hard program or meet prep. Focus on technique and stretching. Keep the weight around 50%-60% or around and RPE 5-6.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Aug 17, 2025 05:52
  • Last Edited
    Aug 17, 2025 06:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (SSB)
3
3 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 6
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6
3
Tricep Extension (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Seated Row (Cable)
3
10 reps
RPE 6
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
3 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
Week 1
1 / 1 Weeks
Day 1
1
Squat (SSB)
3 Sets
3 Reps
@6
2
Leg Extension
3 Sets
10 Reps
@6
3
Lying Leg Curl
3 Sets
10 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@6
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6
3
Tricep Extension (Cable)
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Seated Row (Cable)
3 Sets
10 Reps
@6
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
3 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6