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Reload/Deload

by Josh L.
4.0
(1 rating)

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 19, 2025 05:58

Summary

The Reload/Deload program is a focused one-week training plan designed to optimize your strength gains while allowing your body to recover. With four workout days, you'll engage in a mix of compound lifts and isolation exercises, including squats, bench presses, and deadlifts, all tailored to maintain intensity while promoting recovery. This program is perfect for lifters looking to reset their training and enhance performance without overtraining. Get ready to recharge your muscles and come back stronger!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Hamstrings
11.4%
Triceps
10.5%
Front Delts
10.5%
Chest
9.5%
Middle Delts
9.5%
Glutes
7.6%
Upper Back
7.6%
Biceps
6.7%
Rear Delts
5.7%
Lats
3.8%
Lower Back
1.9%
Abs
1%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Josh L.Age 26, Man
a month ago
1 week complete
6 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
This program was a must need after a hard few weeks of training! I feel more relaxed and way less sore!