Wendler 5/3/1 - Deload Week

by Bertus

7 athletes joined

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

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Dec 26, 2024 08:01
Last Edited
Jun 21, 2025 09:14

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.

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 3

Deadlift (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 4

Overhead Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 2

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%

Day 3

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%

Day 4

Overhead Press (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%

Day 1

Squat (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

100%