Program Description
Use this template for your Deload week. Simply work up to a single rep at 100% of your TM. Limit assistance work to 25-50 reps per group of push, pull & core.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedDec 26, 2024 08:01
- Last EditedAug 17, 2025 05:29
Summary
Experience the power of recovery with the Wendler 5/3/1 - Deload Week program. Designed for a one-week commitment, this four-day regimen emphasizes lighter weights and proper form to help you recharge while maintaining strength. Focus on essential lifts like the bench press, deadlift, overhead press, and squat, ensuring your muscles are primed for future gains. Perfect for those with a garage gym setup, this program is your key to a refreshed and resilient physique.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Glutes
14%
Front Delts
12%
Triceps
12%
Chest
10%
Hamstrings
10%
Middle Delts
10%
Abs
6%
Lower Back
4%
Adductors
4%
