Powerlifting Deload Week

by J K.

1 athletes joined

Program Description

One week deload to let your body recover and come back with renewed vigour.

Program Overview

Level
Intermediate
Goal
Strength
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 27, 2025 07:06
Last Edited
Mar 15, 2026 03:07

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.8%

Biceps

9.5%

Quadriceps

9.5%

Glutes

9.5%

Abs

8.8%

Middle Delts

8.1%

Hamstrings

7.4%

Upper Back

6.8%

Lats

6.1%

Front Delts

6.1%

Cardio

5.6%

Chest

3.4%

Lower Back

3.4%

Forearms

1.4%

Adductors

1.4%

Other

1.1%

Abductors

0.7%

Rear Delts

0.7%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

3

5 reps

65%

2

Leg Press (45 Degrees)

3

10 reps

RPE 6.5

3

Ab Wheel

3

15+ reps

RPE 6.5

4

Cardio (Zone 2)

1

30 mins

RPE 6

Day 2

1

Bench Press (Barbell)

3

5 reps

65%

2

Bent Over Row (Barbell)

3

8 reps

RPE 6.5

3

Bicep Curl (Cable)

3

15 reps

RPE 6.5

4

Overhead Tricep Extension (Cable)

3

15 reps

RPE 6.5

5

Cardio (Zone 2)

1

30 mins

RPE 6.5

Day 3

1

Cardio (Zone 2)

1

60 mins

RPE 6.5

2

Stretching

1

30 mins

RPE 6.5

Day 4

1

Deadlift (Barbell)

3

3 reps

60%

2

Glute Bridge (Barbell)

3

10 reps

RPE 6.5

3

Hanging Leg Raise

3

15 reps

RPE 6.5

4

Cardio (Zone 2)

1

30 mins

RPE 6.5

Day 5

1

Overhead Press (Barbell)

3

5 reps

65%

2

Pull-Up (Bodyweight)

3

10 reps

RPE 6.5

3

Lateral Raise (Machine)

3

15 reps

RPE 6.5

4

Tricep Rope Push Down (Cable)

3

15 reps

RPE 6.5

5

Hammer Curl (Cable)

3

15 reps

RPE 6.5

6

Cardio (Zone 2)

1

30 mins

RPE 6.5

Day 2

1

Bench Press (Barbell)

3 Sets

5 Reps

65%

2

Bent Over Row (Barbell)

3 Sets

8 Reps

@6.5

3

Bicep Curl (Cable)

3 Sets

15 Reps

@6.5

4

Overhead Tricep Extension (Cable)

3 Sets

15 Reps

@6.5

5

Cardio (Zone 2)

1 Set

30 mins

@6.5

Day 3

1

Cardio (Zone 2)

1 Set

60 mins

@6.5

2

Stretching

1 Set

30 mins

@6.5

Day 4

1

Deadlift (Barbell)

3 Sets

3 Reps

60%

2

Glute Bridge (Barbell)

3 Sets

10 Reps

@6.5

3

Hanging Leg Raise

3 Sets

15 Reps

@6.5

4

Cardio (Zone 2)

1 Set

30 mins

@6.5

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

65%

2

Leg Press (45 Degrees)

3 Sets

10 Reps

@6.5

3

Ab Wheel

3 Sets

15+ Reps

@6.5

4

Cardio (Zone 2)

1 Set

30 mins

@6

Day 5

1

Overhead Press (Barbell)

3 Sets

5 Reps

65%

2

Pull-Up (Bodyweight)

3 Sets

10 Reps

@6.5

3

Lateral Raise (Machine)

3 Sets

15 Reps

@6.5

4

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

@6.5

5

Hammer Curl (Cable)

3 Sets

15 Reps

@6.5

6

Cardio (Zone 2)

1 Set

30 mins

@6.5