Upper / Lower Deload Week
Simple Upper/Lower deload between powerlifting cycles. Throw in every 6-8 weeks, or when feeling flat, sore, unmotivated, weak, or sleep quality decreases.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3 reps | 75% |
| 2 | Romanian Deadlift (Barbell) | 2 | 6 reps | @6 |
| 3 | Leg Press (45 Degrees) | 2 | 10 reps | @6 |
| 4 | Leg Curl | 2 | 12 reps | @6 |
| 5 | Hip Adductor (Machine) | 2 | 15 reps | @6 |
| 6 | Calf Raise (Leg Press) | 2 | 15 reps | @7 |
| 7 | Tibialis Raise | 2 | 15 reps | @7 |
| 8 | Ab Wheel | 2 | 12+ reps | @6 |
| 9 | Cardio (Zone 2) | 1 | 20 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | 75% |
| 2 | Chest Supported Row (Machine) | 3 | 8 reps | @6 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @6 |
| 4 | Lat Pulldown (Neutral Grip) | 2 | 10 reps | @6 |
| 5 | Overhead Press (Machine) | 2 | 10 reps | @6 |
| 6 | Lateral Raise (Machine) | 2 | 15 reps | @7 |
| 7 | Bicep Curl (Cable) | 2 | 12 reps | @7 |
| 8 | Overhead Tricep Extension (Cable) | 2 | 12 reps | @6.5 |
| 9 | Cardio (Zone 2) | 1 | 20 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 60 min | @6.5 |
| 2 | Stretching | 1 | 30 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 2 reps | 75% |
| 2 | Hack Squat | 2 | 8 reps | @6 |
| 3 | Back Extension | 2 | 10 reps | @6 |
| 4 | Leg Curl | 2 | 12 reps | @6 |
| 5 | Hip Abductor (Machine) | 2 | 15 reps | @6 |
| 6 | Seated Calf Raise | 2 | 15 reps | @7 |
| 7 | Tibialis Raise | 2 | 15 reps | @7 |
| 8 | Hanging Leg Raise | 2 | 12 reps | @6 |
| 9 | Cardio (Zone 2) | 1 | 20 min | @6.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 3 reps | 75% |
| 2 | Pull-Up (Weighted) | 3 | 6 reps | @6 |
| 3 | Bench Press (Barbell) | 2 | 5 reps | 70% |
| 4 | Seated Row (Cable) | 2 | 10 reps | @6 |
| 5 | Lateral Raise (Machine) | 2 | 15 reps | @7 |
| 6 | Rear Delt Fly (Machine) | 2 | 15 reps | @7 |
| 7 | Bicep Curl (Cable) | 3 | 15 reps | @7 |
| 8 | Tricep Rope Push Down (Cable) | 3 | 15 reps | @7 |
| 9 | Cardio (Zone 2) | 1 | 20 min | @6.5 |
Common questions
Yes, Upper / Lower Deload Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Upper / Lower Deload Week is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper / Lower Deload Week is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
