PPL DELOAD WEEK

After six weeks of hard training, I felt a deload was in order. I could feel that my body had accrued damage from all the workouts. So for this week, we are taking our foot off the gas pedal. For week seven, we performed the first portion of the deload.

Weekly Six Day, PPL Routine.

Each week the goal is to complete 2 leg days, 2 pull days, and 2 push days. This is week seven of my push, pull, leg routine.

  • Monday: Push Day
  • Tuesday: Pull Day
  • Wednesday: Rest Day
  • Thursday: Leg Day
  • Friday: Push Day
  • Saturday: Pull Day
  • Sunday: Leg Day

Deload

My deloads last for about two weeks in total. They can be broken down into 3 parts. Part one includes the first week. For the PPL workout’s first round, I will drop the volume of my reps and the sets by half. Part two is the second round of PPL workouts. During this time I will drop the weight by half. I am doing half the reps for half the sets with half the weight now. The last part is the following week. I will slowly start to increase my reps, sets, and weight.

PPL Workouts

Push:

  1. Pec deck – fly: 3 sets | 10 reps 
  2. Incline dumbbell press: 2 sets | 8-10 reps
  3. Overhead press: 2 sets | 10 reps
  4. Cable tricep overhead extension: 2 sets | 10 reps 
  5. Cable triceps push down: 2 sets | 10-20 reps

Pull:

  1. Pull up 3 sets: | 10 reps 
  2. Cable lat pull down: 2 sets | 10 reps 
  3. Rows: 2 sets | 10 reps
  4. Dumbbell fly: 2 sets | 10 reps
  5. Preacher curls: 2 sets | 10 reps

Legs: 

  1. Sitting leg curls: 3 sets | 12 reps
  2. Straight leg deadlift: 2 sets | 10 reps
  3. Deficit lunges: 2 sets | 10 reps
  4. Hack squats: 2 sets | 7 reps 

Push day 

Warm-up: 10 min | 7% | 3.0 speed

Pec deck – fly: 3 sets | 10 reps

10 reps150lb  
10 reps 150lb 
10 reps150lb

Incline dumbbell press: 2 sets | 5-15 reps

7 reps 60lb * 2 (dumbbell)
7 reps 60lb * 2 (dumbbell)

Overhead press: 2 sets | 5-15 reps

9 reps 55lb * 2 
9 reps 55lb * 2

Skull crusher’s- machine Cable tricep overhead extension: 2 sets | 5-15 reps

8 reps100lb 
8 reps 100lb 

Cable triceps push down: 2 sets | 5-15 reps

8 reps 50lb (rope) 
8 reps 50lb (v-bar) 

Pull Day

Warm-up: 10 min |  7% | 3.0 speed 

Pull up 3 sets | 10 reps 

9 reps 35lb 
8 reps 35lb 

Cable lat pull down 2 sets | 10 reps

8 reps135lb 
7 reps 135lb 

Barbell Rows 2 set | 10 reps 

8 reps 115lb 
7 reps115lb 

lateral dumbbell fly 2 sets | 10 reps 

8 reps 15lb
8 reps 15lb

Preacher curls 2 sets | 10 reps 

8 reps100lb 
8 reps 100lb

Leg Day

Warm-up: 10 min | 7% | 3.0 speed

Lying leg curls 2 sets | 12 reps 

12reps110lb 
12 reps110lb 

Deficit lunges 2 sets | 8 reps 

9 (L/R) reps35lb * 2
9 (L/R) reps35lb * 2

Straight leg dead lift 

3 sets | 10-20 reps |  maintain 

10 reps55lb * 2 
10 reps  55lb * 2  

Hack squat 1 sets | 10 reps 

7 reps 140lb 

Warm-up: 10 min |  7% | 3.0 speed 

Pull up 3 sets | 10 reps 

9 reps 35lb 
8 reps 35lb 

Cable lat pull down 2 sets | 10 reps

8 reps135lb 
7 reps 135lb 

Barbell Rows 2 set | 10 reps 

8 reps 115lb 
7 reps115lb 

lateral dumbbell fly 2 sets | 10 reps 

8 reps 15lb
8 reps 15lb

Preacher curls 2 sets | 10 reps 

8 reps100lb 
8 reps 100lb

Push day 

Warm-up: 10 min | 7% | 3.0 speed

Pec deck – fly: 2 sets | 10 reps

12 reps75lb  
10 reps 75lb 

Incline dumbbell press: 2 sets | 5-15 reps

7 reps 35lb * 2 (dumbbell)
7 reps 35lb * 2 (dumbbell)

Overhead press: 2 sets | 5-15 reps

9 reps 25lb * 2 
9 reps 25lb * 2

Skull crusher’s- machine Cable tricep overhead extension: 2 sets | 5-15 reps

8 reps50lb 
8 reps 50lb 

Cable triceps push down: 2 sets | 5-15 reps

8 reps 25lb (rope) 
8 reps 25lb (v-bar) 

Pull Day

Warm-up: 10 min |  7% | 3.0 speed 

Pull up 3 sets | 10 reps 

9 reps 70lb 
8 reps 70lb 

Cable lat pull down 2 sets | 10 reps

8 reps70lb 
7 reps 70lb 

Barbell Rows 2 set | 10 reps 

8 reps 60lb 
7 reps60lb 

lateral dumbbell fly 2 sets | 10 reps 

8 reps 5lb
8 reps 5lb

Preacher curls 2 sets | 10 reps 

8 reps50lb 
8 reps 50lb

Leg Day

Warm-up: 10 min | 7% | 3.0 speed

Lying leg curls 2 sets | 12 reps 

12reps60lb 
12 reps60lb 

Deficit lunges 2 sets | 8 reps 

9 (L/R) reps20lb * 2
9 (L/R) reps20lb * 2

Straight leg deadlift 

3 sets | 10-20 reps |  maintain 

10 reps30lb * 2 
10 reps  30lb * 2  

Hack squat 1 set | 10 reps 

7 reps 70lb 

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.