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This is the DELOAD WEEK at the end of the Metabolite Mesocycle and PRIOR to the Strength-focused Mesocycle.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming STRENGTH cycle.
To learn more about this upcoming training cycle, please see Blog about the Strength Phase
The purpose of the deload week is to flush fatigue from prior training block, and to create familiarity with the new REPEATING movements before strength cycle begins.
As always, deload week output level should ensure 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 6-8 Reps, you should know that you will be using a weight where you could achieve 12-15 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 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pendlay Rows
FOR DELOAD WEEK, complete 3 sets of 6-8 Reps with a 12-15 Rep weight
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B. Alternate Movements x 3 sets each:
FOR DELOAD WEEK, complete sets of 6-8 Reps with a 12-15 Rep weight
Barbell Bench Press
Rest 2-3 min
Hang DB Muscle Snatch
Rest 2-3 min
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C. Alternate Movements x 3 Rounds:
Choose loading for approx. DOUBLE the target rep range
Standing DB Hammer Curls x 8-10 Reps
Rest 1-2 min
DB PJR Pullovers x 8-10 Reps
Rest 1-2 min
Kneeling Landmine Press x 8-10 Reps (per arm)
Rest 1-2 min
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Day 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar; stay consistent)
FOR DELOAD WEEK, complete sets of Reps 10-8-6 (increasing weight)
For each rep target, choose a weight where you *could* achieve DOUBLE the target reps
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B. Barbell Hip Thrusts
FOR DELOAD WEEK, complete 3 sets of 6-8 Reps with a 12-15 Rep weight
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C. Hamstring Curls on Rower
3 sets of 5-6 reps shy of failure (goal for 6-12 rep range)
Rest 1-2 min between sets
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D. Weighted Plank Hold
2 x 30-45 seconds (one lighter set, then one heavier set)
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E. Weighted Sit-ups (DB or BB held on/above chest)
1 x 10-12 (lighter)
1 x 6-8 (heavy)
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR DELOAD WEEK, complete sets of 6-8 Reps with a 12-15 Rep weight
(if you cannot achieve 12-15 Reps of Pull-ups with BW, then please scale to the appropriate movement with below options)
Strict Pullups
(choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
Rest 2-3 min
Strict Overhead Press
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 2 sets each:
FOR DELOAD WEEK, complete sets of 6-8 Reps with a 12-15 Rep weight
(if you cannot achieve 12-15 Reps of Dips with BW, scale with movement options below)
Dips (weighted as feasible)
Rest 2-3 min
Standing Barbell Curls
Rest 2-3 min
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Alternate Movements x 3 Rounds:
Choose loading for approx. DOUBLE the target rep range
Bentover DB Rows x 8-10 Reps
Rest 1-2 min
Strict DB Lateral Raise x 10-12 Reps (pause/controlled)
Rest 1-2 min
Incline DB Bench x 8-10 Reps
Rest 1-2 min
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Day 5 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Pause Front Squats (1-sec pause bottom each rep)
FOR DELOAD WEEK, complete sets of Reps 8-6-4 (increasing weight)
For each rep target, choose a weight where you *could* achieve DOUBLE the target reps
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B. Stop Deadlifts (small pause/reset on ground each rep)
FOR DELOAD WEEK, complete sets of Reps 8-6-4 (increasing weight)
For each rep target, choose a weight where you *could* achieve DOUBLE the target reps
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C. Back-Rack Reverse Lunges (alternating)
2 x 10-14 Reps (5-7 per leg)
Both sets with a solid 5-6 reps in reserve (shy of failure)
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D. Hanging Leg Raises (scale as Hanging Knee Raises)
3×8-12 Reps
(add DB or medball between feet as needed to create challenge in rep range)
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E. As Many Reps as Possible in 90 seconds (Rest 90s) x 2 sets:
Row 300/225m (male/female)
Med Ball Throw Sit-ups x Max Reps in remaining time
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Day 6 and Day 7 – Rest + Walk 10k steps as desired
Since this is a STRENGTH cycle; and part of the objective is to flush fatigue and re-sensitize the body to higher volume loads, there will be no prescribed training on the final two days.
The time would be best spent relaxing, recovering, and enjoying the downtime for other pursuits.
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