Deload Week

Zach Homol

I’ve been getting the questions a lot recently- “What is a de-load week” “Do you have a de-load?” “How often do you de-load?” “What does your programming look like during a de-load week?” So to answer those questions: Yes, I do de-load. I usually de-load once every 12 to 16 weeks depending on my training cycle and how my body feels and for programming during a de-load I am going to explain below!

So as some of you may or may not know, a de-load week is essentially a week to allow your body to recover from the constant load you have been applying to it day in and day out. Often, most people come back STRONGER after a de-load week. (Now this doesn’t mean de-load every other week.) ha! It doesn’t work quite that way.

Some people will take an entire week off as a de-load. You will see most powerlifters doing this the week before the meet. Some even encourage de-loading the week after as well to allow the body to recover from the meet. I personally will take a “week off” prior to my meets as a de-load. Though my “week off” isn’t truly a week of not going to the gym. I still go to the gym everyday like I normally do. Just in this case the blunt of my workout is light stretching and EXTREMELY light lifting. Maybe hitting some light seated rows, a few crunches and a token bench to keep the groove greased. I’ve never been able to take a DAY OFF let alone a week. It’s just mental for me, I am better when I’m at the gym everyday. Both mentally and physically.

So let’s talk a little about de-loading after a training cycle. Let’s say you have just ran a 12 week strength cycle possibly maxing at the end of the 12 weeks. Your body by this time is probably pretty beat up, especially if you have been training your ass off day in and day out. This would be a perfect time to take a de-load. Giving your body a week to reset prior to jumping into another tough 12 weeks. But let’s just say you are like me and would go nuts not being at the gym for a week. Below is a simple program to follow on your de-load week!

 

Monday:

Chest/triceps:

 

15 Mins of stretching

 

Flat bench dumbbell:

3x10 at roughly 70% of your normal work load

 

Incline Dumbbell:

2x20 70% of normal work load

 

V bar push downs:

3x20 (moderate weight)

 

Rope push downs:

2x20 (moderate weight)

 

Crunches:

50 total

 

 

Tuesday:

Lower body day:

 

15 mins of stretching

 

Bulgarian split squats:

3x10 Each Leg – Body weight

 

Leg extensions:

3x20 (Moderate weight)

 

Leg curls:

3x15 (Moderate weight)

 

Crunches:

50 total

 

Wednesday:

Back / Biceps:

 

15 mins of stretching

 

Seated rows:

3x15 (moderate weight)

 

Pull downs:

3x12 (Moderate weight)

 

Preacher curl machine:

2x15

 

Cable curls:

3x15

 

Crunches:

50 total

 

Thursday:

 

Chest/ Triceps:

 

(Repeat Monday)

 

Chest/triceps:

 

15 Mins of stretching

 

Flat bench dumbbell:

3x10 at roughly 70% of your normal work load

 

Incline Dumbbell:

2x20 70% of normal work load

 

V bar push downs:

3x20 (moderate weight)

 

Rope push downs:

2x20 (moderate weight)

 

Crunches:

50 total

 

Friday:

Shoulders:

 

15 mins of stretching

 

Front raises:

3x10 (moderate weight)

 

Side Raises:

3x10 (moderate weight)

 

Upright rows:

3x20 (moderate weight)

Crunches:

50 total

 

 

Saturday:

Lower Body:

 

Repeat Tuesday:

 

15 mins of stretching

 

Bulgarian split squats:

3x10 Each Leg – Body weight

 

Leg extensions:

3x20 (Moderate weight)

 

Leg curls:

3x15 (Moderate weight)

 

Crunches:

50 total

 

 

Sunday:

 

30 mins of stretching

Share this episode

close