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Wendler 5/3/1 - Deload Week

by Bertus
6 athletes joined

Program Description

Use this template for your Deload week. Simply work up to a single rep at 100% of your TM. Limit assistance work to 25-50 reps per group of push, pull & core.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 26, 2024 08:01
  • Last Edited
    Feb 17, 2025 10:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%