logo
BoostcampPNG

Powerlifting Deload Week

by Cole S
6 athletes joined
5.0
(1 rating)

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
    Jul 06, 2025 12:28

Summary

Revitalize your strength with the Powerlifting Deload Week program, designed to help you recover while maintaining your gains. Over five days, you'll engage in a carefully structured routine featuring essential lifts like the Bench Press, Deadlift, and Squat, all performed at a manageable intensity of 65% of your one-rep max. This week-long program also incorporates cardio and stretching to enhance recovery and flexibility, ensuring you're primed for your next training cycle. Perfect for lifters looking to reset and recharge, this deload week is your ticket to stronger lifts and improved performance.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6.5
2
Stretching
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 1 Weeks
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Cole SAge 34, Man
25 days ago
1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good structure for a true deload