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This is the DELOAD week at the end of the second mesocycle. The following week will commence the third and final progressive accumulation mesocycle.
Why we deload and how to properly implement for success
Due to the wide rep ranges that are a necessity with limited Dumbbell availability, it is YOUR RESPONSIBILITY to follow proper EFFORT LEVEL for a deload week. Please ensure the following:
1. Stay at least 5-6 reps shy of failure on all sets
(if you usually perform 20-25 Reps, shoot for the 12-15 rep range with the same weight)
2. Leave the gym with a similar feeling and endorphin level of going for a hike
3. Avoid the sense of “oh that was a great workout!”
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Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Rear-Foot Elevated Split Squats
2 x 8-25 per leg
Rest as needed between legs
(elevate foot on chair/couch as needed)
***If you have access to a barbell and squat rack:
Pause Back Squats for 2 x 6-12 Reps
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B. Single-Leg DB RDL
2 x 8-25 per leg
Rest as needed between legs
***If you have access to a barbell:
Stiff-Legged Deadlifts for 2 x 6-12 Reps
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C. 12 Minutes of Consistent Movement
Reps are low, effort should be moderate, with no “pain face” at any point
10 Walking Lunges (BW only)
10 Oblique Sit-ups
10 Goblet Squats
10 Sit-ups
10 Russian KB or DB Swings
10 Reverse Crunches
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D. Bike, Row or Walk @ Low Effort x 10-15 Minutes
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 2 sets each:
Both movements for 6-25 Reps (depending on DB weights available)
DB Bench Press
Rest 2-3 min
Bentover DB Rows (both arms)
Rest 2-3 min
*If you have access to a pull-up Bar or Rings/TRX, perform Pull-ups instead of Rows:
Strict Pull-ups
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B. One-Arm DB Shoulder Press (alternate arms each rep)
2 x 6-15 per arm (12-30 total reps)
Rest as needed between arms
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C. Giant Set x 2 Rounds:
For Tricep Push-ups, elevate the height of the barbell to make easier
Band Pull-Aparts OR Bentover Reverse Flies (pinkies up) x 10-25 Reps
Push-ups (on DB handles) x 8-20 Reps (5-6 “reps in reserve”)
Band Pull-Aparts OR Bentover Reverse Flies (pinkies up) x 10-25 Reps
Rest 2 min between rounds
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3 x 8-10 per arm (with weight for 15 Reps)
Rest 1-2 min between sets
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Day 3 – Lower Body
Part A and B repeat week to week. Track these metrics
A. DB RDL
2 x 12-30 Reps
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B. DB Front Squats OR Heels-Elevated Goblet Squats
2 x 12-30 Reps
***If you have access to a barbell:
Front Squats for 2 x 12-18
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C. “Long-Stride” Walking Lunge (BW, or super light DB’s)
2 x 16-24 Reps (8-12 per leg)
*light/moderate; well shy of fatigue point
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D. Superset Movements x 2 sets each:
Jumping Air Squats x 8-20 Reps
Superman’s x 8-20 Reps (1-sec pause at top each rep)
Rest 2 min between rounds
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E. Every Min x 5 Minutes:
(complete BOTH movements in the same minute)
4-8 Reps Weighted Sit-ups (DB on/above chest) OR Medball Throw Sit-ups
12-20 Reps Plank Shoulder Touches
Rest remainder of time till the next minute
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 2 sets each:
Both movements in 12-30 Rep Range (depending on DB weights available)
Close-Grip DB Floor Press
Rest 1-2 min
Neutral Grip DB Seal Rows OR “Unsupported One-Arm DB Row” (if no bench)
Rest 1-2 min
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B. Alternate Movements x 2 sets each:
Both movements in 12-30 Rep Range
Dead Stop DB Lateral Raises
Rest 1-2 min
Seated Open Palm DB Curls
Rest 1-2 min
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C. Alternate Movements x 2 sets each:
Flat DB Bench Press x 10-20 Reps
Rest 30-60 sec
DB PJR Pullovers x 10-20 Reps
Rest 1-2 min
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D. DB Powell Raise
2 sets of 8-20 Reps (per arm)
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Day 5 – OPTIONAL (Conditioning and Core)
Mostly an additional REST DAY to finish off DELOAD WEEK
Feel free to do some light movement + Mobility circuit
Also cool to do a long walk or slow bike ride
Keep intensity down, eat to recover, sleep well, and get ready for the next mesocycle!
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