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Week long powerlifting meet Deload

by Mark maynard
4 athletes joined

Program Description

Good peaking program

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 28, 2024 08:30
  • Last Edited
    Jun 18, 2025 11:26

Summary

Prepare for your powerlifting meet with this focused two-week deload program designed to optimize your recovery while maintaining strength. Training seven days a week, you'll engage in essential barbell exercises like squats, bench presses, and deadlifts, strategically reducing intensity to 70-90% of your opener. This program is perfect for lifters looking to fine-tune their performance and ensure they're at their best come competition day. Get ready to lift smart and come back stronger!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
23.1%
Glutes
18.1%
Chest
15.3%
Hamstrings
13.1%
Triceps
9.2%
Adductors
6.1%
Front Delts
6.1%
Abs
5%
Lower Back
3.9%
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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
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
3
1 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
2 reps
90%
3
Deadlift (Barbell)
3
1 reps
80%
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
2 reps
80%
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
70%
2
Bench Press (Barbell)
3
1 reps
70%
Week 1
1 / 2 Weeks
Day 2
No exercises added to this day
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
90%
2
Bench Press (Barbell)
3 Sets
2 Reps
90%
3
Deadlift (Barbell)
3 Sets
1 Reps
80%
Day 4
No exercises added to this day
Day 5
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
2 Reps
80%
Day 6
No exercises added to this day
Day 7
1
Squat (Barbell)
3 Sets
1 Reps
70%
2
Bench Press (Barbell)
3 Sets
1 Reps
70%
Day 1
1
Squat (Barbell)
1 Set
1 Reps
100%
2
Bench Press (Barbell)
1 Set
1 Reps
100%
3
Deadlift (Barbell)
3 Sets
1 Reps
90%