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4 week deload program

by Josiah M.
1 athletes joined
5.0
(1 rating)

Program Description

A hypertrophy program designed to give the user a chance to deload for 4 weeks while minimising muscle loss. Useful during a mini-cut.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 08:49
  • Last Edited
    Dec 11, 2024 12:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
5
Katana Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
10 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
6 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
6 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Split Squat (Smith Machine)
3
6 reps
RPE 6
3
Trap Bar Deadlift
3
6 reps
RPE 6
4
Box Jump
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 7
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 7
5
Bayesian Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
RPE 6
2
Nordic Curl
3
6 reps
RPE 7
3
Reverse Nordic Curl
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Lateral Jump
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Hammer Curl
3
8 reps
RPE 8
5
Tricep Kickback (Cable)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 5
1
Seated Military Press (Smith Machine)
3 Sets
6 Reps
@7
2
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Tricep Kickback (Cable)
3 Sets
8 Reps
@8
Day 4
1
Belt Squat
3 Sets
6 Reps
@6
2
Nordic Curl
3 Sets
6 Reps
@7
3
Reverse Nordic Curl
3 Sets
8 Reps
@7
4
Seated Hamstring Curl
3 Sets
8 Reps
@8
5
Lateral Jump
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@8
3
Chest Fly (Cable)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
5
Katana Extension
3 Sets
10 Reps
@8
Day 3
1
Bent Over Row
3 Sets
6 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
6 Reps
@7
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Bayesian Curl
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@6
2
Split Squat (Smith Machine)
3 Sets
10 Reps
@6
3
Trap Bar Deadlift
3 Sets
6 Reps
@6
4
Box Jump
3 Sets
15 Reps
@10