Powerlifting Deload Week

by Cole S

4 athletes joined

Program Description

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

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 07, 2025 12:23
Last Edited
May 27, 2025 07:06

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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