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This is the DELOAD week at the end of the first mesocycle. The following week will commence the second 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. 3 Rounds:
Move deliberately; almost like “fitness + mobility” on lower body movements
Rest 30-60 sec between each movement
15-30 Air Squats
8-20 V-ups (scale as Lying Leg Raises)
16-30 Box/Bench/Chair Step-ups (BW only, alternating)
8-20 Oblique Sit-ups
Rest 2 min between rounds
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D. 2 Rounds:
8-20 Russian KB or DB Swings
15-30 Banded Glute Bridges (unbanded is also ok if unavailable)
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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. Inverted Rows (under table)
8-12 Reps EMOM x 4 min
Use difficulty level where you could achieve 15-20 Reps on first set
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D. 3 Rounds:
Rest 30-60 sec between each movement
All movements loaded or scaled in a way to ensure 5+ reps shy of failure
Skull Crusher Push-ups (elevate hands more to scale) x 5-12 Reps
DB Hammer Curls x 8-20 Reps
Band Pull-Aparts OR Bentover Reverse Flies (pinkies up) x 10-25 Reps
Rest 2 min between rounds
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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. Alternate Movements x 3 Rounds:
12-24 Steps “Long-Stride” Walking Lunge (BW only)
Rest 1 min
8-15 Reps Superman’s (1-sec pause at top each rep)
Rest 1 min
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D. 2 Rounds:
8-12 Goblet Squats (light weight)
16-24 Russian Twists (medball or light DB) (8-12 per side)
12-16 Goblet Reverse Lunge (alternating)
20-30 sec “Side Plank”
20-30 sec “Side Plank” (opposite side)
Rest 2 min between rounds
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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 3 Rounds:
DB Face Pulls x 15-20 Reps
Rest 30-60 sec
Flat DB Bench Press x 10-15 Reps (with weight for 20+ reps)
Rest 30-60 sec
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D. DB PJR Pullovers
10-12 Reps EMOM x 4 min (with weight you could achieve 20 reps)
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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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