# deload.ing

> Free deload program builder. Compare build weeks with a deliberate reduction in prescribed work.

Agent guide: https://deload.ing/agents/
Portable CLI: https://deload.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain deload.ing --agent claude --json
Schema: https://deload.ing/api/training/schema
OpenAPI: https://deload.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Beginner Full Body With Deload](https://deload.ing/programs/beginner-full-body-with-deload/index.md)
- [Eight Weeks, Two Deloads](https://deload.ing/programs/eight-weeks-two-deloads/index.md)
- [Five-Day Hypertrophy Block](https://deload.ing/programs/five-day-hypertrophy-block/index.md)
- [Four Week Build Then Deload](https://deload.ing/programs/four-week-deload-foundation/index.md)
- [Full Body Deload Week](https://deload.ing/programs/full-body-deload-week/index.md)
- [Push Pull Legs Deload Week](https://deload.ing/programs/push-pull-legs-deload-week/index.md)
- [Two-Day Dumbbell Block](https://deload.ing/programs/two-day-dumbbell-block/index.md)
- [Upper Lower Deload Week](https://deload.ing/programs/upper-lower-deload-week/index.md)
- [Upper Lower Strength Block](https://deload.ing/programs/upper-lower-strength-block/index.md)

## Guides
- [How Often Should You Deload? A Timing Guide](https://deload.ing/blog/how-often-should-you-deload/index.md): 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.
- [How to Deload: Sets, Reps, Load and a Sample Week](https://deload.ing/blog/how-to-deload/index.md): 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.
- [What Is a Deload Week? Meaning and Benefits](https://deload.ing/blog/what-is-a-deload-week/index.md): 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.

## All pages (markdown)
- [Rest. Come back stronger.](https://deload.ing/index.md)
- [Create a program with your AI assistant](https://deload.ing/agents/index.md)
- [Training guides](https://deload.ing/blog/index.md)
- [How Often Should You Deload? A Timing Guide](https://deload.ing/blog/how-often-should-you-deload/index.md)
- [How to Deload: Sets, Reps, Load and a Sample Week](https://deload.ing/blog/how-to-deload/index.md)
- [What Is a Deload Week? Meaning and Benefits](https://deload.ing/blog/what-is-a-deload-week/index.md)
- [Questions about deload.ing](https://deload.ing/faq/index.md)
- [Privacy](https://deload.ing/privacy/index.md)
- [Free deload programs](https://deload.ing/programs/index.md)
- [Beginner Full Body With Deload](https://deload.ing/programs/beginner-full-body-with-deload/index.md)
- [Eight Weeks, Two Deloads](https://deload.ing/programs/eight-weeks-two-deloads/index.md)
- [Five-Day Hypertrophy Block](https://deload.ing/programs/five-day-hypertrophy-block/index.md)
- [Four Week Build Then Deload](https://deload.ing/programs/four-week-deload-foundation/index.md)
- [Full Body Deload Week](https://deload.ing/programs/full-body-deload-week/index.md)
- [Push Pull Legs Deload Week](https://deload.ing/programs/push-pull-legs-deload-week/index.md)
- [Two-Day Dumbbell Block](https://deload.ing/programs/two-day-dumbbell-block/index.md)
- [Upper Lower Deload Week](https://deload.ing/programs/upper-lower-deload-week/index.md)
- [Upper Lower Strength Block](https://deload.ing/programs/upper-lower-strength-block/index.md)
- [Terms](https://deload.ing/terms/index.md)