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This is the DELOAD WEEK prior to the start of the “Daily Undulating Periodization” Training cycle.
Please read the DUP Training Blog to learn about this upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
The purpose of the deload week is to flush fatigue from prior training, and to create familiarity with the new REPEATING movements before new cycle. In parentheses of each “repeating movement,” I will tell you the rep range for the top working set next week.
As always, deload week output level should ensure 5-6+ “Reps in Reserve” (RIR). You should leave the gym feeling a slight endorphin rush, like going for a hike. There should be very little muscle tightness and no pump. So if I write 8-12 Reps, you should know that you will be using a weight where you could achieve 15-20 Reps.
If you have any doubts about the importance and benefit of Deload weeks in training, PLEASE read the blog post:
Why We Deload and Proper Implementation Protocols
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Day 1 – Lower Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to a single rep with approx. 6-8 RM weight
Then complete 2 x 6-8 Reps (with weight you could achieve 12-15+ reps)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to a single rep with approx. 6-8 RM weight
Then complete 2 x 6-8 Reps (with weight you could achieve 12-15+ reps)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. Alternate Movements x 3 sets each:
First set SUPER light then final 2 rounds at prescribed DELOAD difficulties
DB Split Squat (no elevation) x 6-8 Reps (with 12-15 rep weight)
Rest briefly between legs and movements
Single-Leg Lying Leg Curls x 8-12 Reps
Rest briefly between legs and movements
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D. Plank Hold
Accumulate 3-4 minutes of total time with a 1:1 work to rest ratio of choice
(i.e. 30s on, 30s off)
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Day 2 – Upper Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to a single rep with approx. 6-8 RM weight/difficulty
Then 3 sets of 4-5 Reps (with weight/difficulty where you could achieve approx. 10 reps)
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***If SCALING, please IGNORE the rep targets listed above and instead follow the below progression:
DELOAD WEEK = 3 x 6-8 Reps (with a difficulty where you COULD perform 12-15 reps)
Pull-ups Scaling Options
Machine-Assisted Pull-ups
Rack Pull-ups
Rack Pull-ups (foot assisted)
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B. Flat Barbell Bench Press
(Machine is not a great substitute here, because the reps will be quite low at times)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to a single rep with approx. 6-8 RM weight
Then complete 2 x 6-8 Reps (with weight you could achieve 12-15+ reps)
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C. Half Kneeling One-Arm DB Press
2 x 8-10 Reps (with weight you could achieve 15+ reps)
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D. Seated Cable Rows
2 x 10-15 Reps (moderate effort)
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E. Alternate Movements Every Min x 9 Min (3 sets each):
Remember to stay shy of fatigue; light effort
8-12 Reps Standing DB Hammer Curls
8-12 Reps Lying DB Tricep Extensions
15-20 Reps Cable Face Pulls
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Day 3 – REST DAY
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Day 4 – Lower Body (Hypertrophy and Muscular Endurance)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR EACH MOVEMENT ON DELOAD WEEK:
Build quickly to one set of 12-15 Reps (with a weight where you could achieve 20+ Reps)
Then complete one additional set of 12-15 reps at this same weight
Hip Banded DB RDL
Rest 1-2 min
Leg Press
Rest 1-2 min
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B. Walking DB Lunges (select quad or glute dominant and stay consistent week to week)
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
REPS LISTED ARE TOTAL (so 24-30 reps = 12-15 per leg, alternating)
This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Find a weight where you believe you will be able to achieve 24-30 steps unbroken to start “week 1” next week. With this weight, complete 2 sets of 12-20 Reps to practice movement and refine motor patterns
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C. Seated Leg Curls OR Lying Leg Curls
(select movement and stay consistent week to week)
This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Find a weight where you believe you will be able to achieve 15 reps unbroken to start “week 1” next week. With this weight, complete 2 sets of 8-10 Reps to practice movement and refine motor patterns
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D. Leg Extensions
2 x 12-15 Reps (with a 20 rep weight)
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E. 2 Rounds:
Each movement for 30 seconds of light/moderate effort, followed by 30 sec of rest
Lying Leg Raises
Standing Calf Raises (BW only) (use deficit as feasible)
Flat/standard Sit-ups
Rest 1-2 min between rounds
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Day 5 – Upper Body (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics
A. Alternate Movements:
FOR EACH MOVEMENT ON DELOAD WEEK:
Build quickly to one set of 12-15 Reps (with a weight where you could achieve 20+ Reps)
Then complete one additional set of 12-15 reps at this same weight
DB Fly/Press Hybrid
Rest 1-2 min
Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows
(select movement and stay consistent week to week)
Rest 1-2 min
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B. Alternate Movements x 3 sets each:
Starting “week 1” (next week), this sequence will include a “same muscle group” superset on just the final set of the sequence. Stay tuned and pay attention to changes week to week!
Butterfly Lateral Raise x 8-10 Reps (with a weight for 15 reps)
Rest 1-2 min
Straight Arm Pulldowns x 12-15 Reps (with a difficulty for 20 reps)
Rest 1-2 min
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C. Standing DB Curls
With approx. 20-rep weight difficulty, complete 10-12 reps at the top of each minute x 4-5 sets
Avoid getting too close to failure; just create blood flow and get a small pump!
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D. Alternate Movements x 2 sets each:
For Push-ups, elevate hands if needed to ensure at least 10+ reps with 5 “reps in reserve”
Bentover Reverse Flies x 15-20 Reps
Rest 30-60 seconds
Push-ups x 5-reps from fatigue @ 20X0 tempo
(finish set approx 5 reps from “desire to rest at top of rep”)
Rest 2 min then return to Reverse Flies
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Day 6 – OPTIONAL Conditioning Day
Quick cardio session, then rest up and get ready for the official “Week 1” of the new cycle.
Keep output level around 60-70% for whichever conditioning portion you choose to do.
Choose from below:
Row 5K
OR
Run 5K
OR
Assault Bike 10K
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Day 7 – REST DAY
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