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This is DELOAD WEEK between the first and second Mesocycle of the “Daily Undulating Periodization” cycle.
Please read the Daily Undulating Periodization Training Cycle Blog to learn about this training program.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle. Volume is the number one variable associated with fatigue. For this mesocycle, we will DELOAD by reducing volume (total number of sets) on the REPEATING MOVEMENTS, but keep relative intensity (proximity to failure) at a similar level to an early week in a mesocycle.
If you have any thoughts on this deload style versus the style we’ve been using for the last couple years, let me know! The prior years have been a SLIGHT reduction in volume while ensuring 6+ reps shy of failure (decrease in relative intensity).
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:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
FOR DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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C. 3 Rounds:
Move deliberately; almost like “fitness + mobility” on lower body movements
Rest 30-60 sec between each movement
15-20 Air Squats
10-15 V-ups OR Clamshell Crunches (with or without ball between legs)
12-20 Box or Bench Step-ups (BW only, alternating)
10-20 Hanging Oblique Knee Raise (5-10 per side)
Rest 2 min between rounds
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D. 2 Rounds:
10-15 Cable Pull Through OR Lying Leg Curls
20-30 Banded Glute Bridges
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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:
Build to ONE TOP SET with same difficulty level as prior week for similar target reps.
Pull-ups Scaling Options
Machine-Assisted Pull-ups
Rack Pull-ups
Rack Pull-ups (foot assisted)
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FOR DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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C. Super Strict DB Lateral Raises
8-10 Reps Every Minute x 4-5 min
Use difficulty level where you could achieve 15-20 Reps on first set
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D. Inverted Rows OR Seated Cable Rows
8-10 Reps Every Minute x 4-5 min
Use difficulty level where you could achieve 15-20 Reps on first set
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E. 2 Rounds:
Rest 30-60 sec between each movement
BW Tricep Extensions (elevate hands to scale) x 8-12 Reps
Seated DB Curls x 8-12 Reps
Bentover Reverse Flies x 15-25 Reps
Rest 2 min between rounds
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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 BOTH MOVEMENTS IN DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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
FOR DELOAD WEEK:
Reduce weight 20% from prior week and look to hit same rep targets as prior week.
One Top Feeder set of 24-30 steps unbroken (12-15 per leg)
Rest 30-45s
Complete another tough set to approx. 3 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 3 RIR (same weight)
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C. Seated Leg Curls OR Lying Leg Curls
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Reduce weight 20% from prior week and look to hit same rep targets as prior week.
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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D. 2 Rounds:
10-15 Goblet Squats (light weight)
16-24 Russian Twists (medball or light DB) (8-12 per side)
10-15 Single Leg (deficit) Calf Raises (BW only)
20-30 sec “Side Plank”
20-30 sec “Side Plank” (opposite side)
Rest 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 BOTH MOVEMENTS IN DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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:
FOR BOTH MOVEMENTS/SUPERSETS IN DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
Butterfly Lateral Raise
+ Superset ONLY THE FINAL SET with: Bradford Press x 12-15+ Reps (one rep = “there and back)
Rest 1-2 min
Straight Arm Pulldowns
+ Superset ONLY THE FINAL SET with: Supinated EZ or Barbell Rows x 12-15+ Reps
Rest 1-2 min
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C. Alternate Movements Every Min x 8 Minutes (4 sets each):
Select a 15+ rep weight for each
DB Spider Curls x 8-10 Reps
Incline DB Squeeze Press x 8-10 Reps
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D. Prone DB Face Pulls
2 x 15-25 Reps
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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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