7th week deload

by Grant D.

2 athletes joined

5.0

(1 rating)

Program Description

This is to ensure you do not overtrain

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
20 minutes
Created
Jan 02, 2025 10:20
Last Edited
Jun 18, 2025 08:26

Summary

Take a step back and reset with the 7th Week Deload program, designed for those looking to recover while maintaining strength. Over the course of one week, you'll engage in four focused sessions featuring essential barbell movements like squats, bench presses, deadlifts, and overhead presses, all at manageable intensities. This program is perfect for your garage gym, allowing you to recharge and prepare for your next training phase. Embrace this opportunity to enhance your performance while prioritizing recovery!

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4.8 Stars with 10, 000+ Ratings

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

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 1

Squat (Barbell)

1 Set

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%