Ease off.
On purpose.
Free deload weeks and full training blocks with the lighter week already planned in.
Deloads and blocks
Deloads and blocks
9 programs
No programs match. Try a different search or category.
See the easy week coming
Build weeks and the lighter week sit side by side, so you know what drops and what stays.
Open this programDAY 1 - FULL BODY A
- Goblet Squat3×10 · RPE 6
- Machine Chest Press3×10 · RPE 6
- Lat Pulldown2×12 · RPE 6
- Dumbbell Romanian Deadlift2×12 · RPE 6
- Dead Bug2×8 · RPE 6
DAY 2 - FULL BODY B
- Leg Press3×10 · RPE 6
- Dumbbell Shoulder Press3×10 · RPE 6
- Seated Cable Row2×12 · RPE 6
- Back Extension2×12 · RPE 6
- Bird Dog2×8 · RPE 6
DAY 3 - FULL BODY C
- Dumbbell Step-Up3×10 · RPE 6
- Push-Up3×10 · RPE 6
- Machine Row2×12 · RPE 6
- Cable Pull-Through2×12 · RPE 6
- Side Plank2×20 · RPE 6
Drop-in deload weeks
One easy week for PPL, upper lower or full body.
Same lifts, lighter
Keep your exercises. Only the load comes down.
Rest built in
Three hard weeks, then one easy week.
What the research says
Guides
All guides5 min read
How Often Should You Deload? A Timing Guide
Deload every 4 to 8 weeks, or when warning signs appear. See what coaches and research suggest, plus a timing guide for beginners to advanced lifters.
4 min read
How to Deload: Sets, Reps, Load and a Sample Week
Three ways to run a deload week: cut volume, cut intensity, or both. Exact sets, reps and loads, a sample 4-day deload week and how to return after.
5 min read
What Is a Deload Week? Meaning and Benefits
A deload week is a planned drop in training stress so you recover and come back stronger. Learn what it is, why lifters use it and what one looks like.
"Deloading was typically prescribed for a duration of 5 to 7 days and programmed every 4 to 6 weeks, although periodicity was highly variable."
Bell and colleagues, "You can't shoot another bullet until you've reloaded the gun", Frontiers in Sports and Active Living, 2022