Hypertrophy Deload Week

Last week, I took a much-needed de-load week after almost eight weeks of seriously getting after it. My body wasn’t recovering as fast, nor could I push it as hard as I’d like.

My current training regiment is six days per week with a push, pull, leg (PPL) day split. So, for the first half of the week, I cycle through the first half of my split, and then the second half of the week, I repeat this split.

I am also sharing each week’s meal plan that goes along with this training week. Here is the 2684-calorie meal plan.

Disclaimer and more information:

These are logs/diaries of what I am doing for my nutrition and training. I am currently trying to put on some muscle and lose some body fat. This goal is to keep a record of what I am doing each week and help others see how I approach my training and nutrition. These are not intended to be medical advice. If you do use these workouts or meal plans, it is at your own risk.

First 1/2 of the week 

I split my de-load week into two. The first round of my PPL I cut the number of reps and sets I did in half from what I was doing at the end of my previous mesocycle but continued with the weight I was using from the week prior.

Pull day 

On my pull day (back day), I do three compound exercises targeting my back. These include assisted, pull-ups, cable, lap, pulldown, and machine rows. My back is pretty cooked once I finish these three exercises, which is when I will transition to doing shoulder and bicep exercises.

Warm-up: 

10 minutes on the treadmill with a 7% incline at 3.0 speed 

Assisted pull-up:

2 sets | (50%) 7 reps | 100% weight 

SetsRepsWeights
17 reps 45lb 
26 reps45lb 

Cable lat pull down:

2 sets | (50%) 6 reps | 100% weight 

SetsRepsWeights
18 reps120lb 
28 reps 120lb

Machine rows:

2 set | (50%) 7 reps | 100% weight 

SetsRepsWeights
17 reps100lb 
27 reps 100lb

Lateral dumbbell raises:

2 sets | (50%) 7 reps | 100% weight 

SetsRepsWeights
17 reps10lb 
27 reps 10lb

Preacher curls:

2 sets | (50%) 7 reps | 100% weight 

SetsRepsWeights
17 reps50lb 
27 reps 50lb

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 min | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

2 sets | (50%) 12 reps | 100% weight 

SetsRepsWeights
112 reps85lb 
212 reps 85lb

Straight leg deadlift:

2 sets | (50%) 7 reps | 100% weight 

SetsRepsWeights
17 reps100lb 
27 reps 100lb

Deficit lunges:

2 sets | (50%) 7 reps | 100% weight 

SetsRepsWeights
17 reps50lb 
27 reps 50lb

Leg press (or hack squats):

2 sets | (50%) 7 reps | 100% weight 

SetsRepsWeights
17 reps180lb 
27 reps 180lb

Cool down: 20-minute sauna session  

Push day 

Warm-up:

10 min | 7% | 3.0 speed

Pec deck – fly:

2 sets | (50%) 10 reps | 100% weight 

SetsRepsWeights
110 reps130lb 
210 reps 130lb
10 reps 130 lb 
10 reps130 lb

Incline dumbbell press:

2 sets | (50%) 6 reps | 100% weight 

SetsRepsWeights
17 reps100lb 
27 reps 100lb
7 reps 45 lb
7 reps 45 lb 

Overhead press:

2 sets | (50%) 5-7 reps | 100% weight 

SetsRepsWeights
17 reps100lb 
27 reps 100lb
7 reps 45 lb 
7 reps 45 lb 

Cable tricep overhead extension:

2 sets | (50%) 5-7 reps | 100% weight 

SetsRepsWeights
17 reps100lb 
27 reps 100lb
7 reps42.5 lb 
7 reps 42.5 lb 

Cable triceps push down:

2 sets | (50%) 5-7 reps | 100% weight 

SetsRepsWeights
17 reps42.5lb 
27 reps 42.5lb

Cool down: 20-minute sauna session.

Second 1/2 of the week 

For the second half of my deload week, I will keep doing the same number of reps and sets listed above. This is about half the number of sets and reps that I had the previous week. During this second half, I drop the total weight that I am using by half. So if I was doing 50 pounds on a bench, I would drop that to 25lbs. This felt light, but it also felt right! See the workout below.

Pull day 

Warm-up: 

10 min | 7% | 3.0 speed 

Assisted pull-up:

2 sets | 10 reps | 50% weight 

SetsRepsWeights
110 reps85lb 
210 reps 85lb

Cable lat pull down:

2 sets | 10 reps | 50% weight 

SetsRepsWeights
110 reps60lb 
210 reps 60lb

Machine rows:

2 set | 7 reps | 50% weight 

SetsRepsWeights
110 reps50lb 
210 reps 50lb

Lateral dumbbell raises:

2 sets | 7 reps | 50% weight 

SetsRepsWeights
110 reps50lb 
210 reps 50lb

Preacher curls:

2 sets | 7 reps | 50% weight 

SetsRepsWeights
17 reps40lb 
27 reps 40lb

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 min | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

2 sets | 12 reps | 50% weight 

SetsRepsWeights
111 reps40lb 
212 reps 40lb

Straight leg deadlift:

2 sets | 7 reps | 50% weight 

SetsRepsWeights
110 reps25lb * 2
210 reps 25lb * 2

Deficit lunges:

2 sets | 7 reps | 50% weight 

SetsRepsWeights
110 reps25lb * 2
210 reps 25lb * 2

Leg press (Hack squats):

2 sets | 7 reps | 50% weight 

SetsRepsWeights
17 reps90lb
27 reps 90lb

Cool down: 20-minute sauna session

Push day 

Warm-up: I walked my dog

Pec deck – fly:

2 sets | 10 reps | | 50% weight 

SetsRepsWeights
110 reps75lb
210 reps 75lb

Incline dumbbell press:

2 sets | 7 reps | 50% weight 

SetsRepsWeights
17 reps25lb
27 reps 25lb

Overhead press:

2 sets | 7 reps | 50% weight 

SetsRepsWeights
17 reps20lb
27 reps 20lb
7 reps20lb
7 reps 20lb

Cable tricep overhead extension:

2 sets | 7 reps | 50% weight 

SetsRepsWeights
17 reps20lb
27 reps 20lb

Cable triceps push down:

2 sets | 5 reps | 50% weight 

SetsRepsWeights
110 reps20lb
210 reps 20lb

Cool down: 20-minute sauna session.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.