7th Week, Deload
What this template is
This is a good option for those who know their Training Max is correct and do not need to test them.Work up to a ingle (1 rep) at your Training Max.
7th Week, Deload is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run 7th Week, Deload in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
7th Week, Deload Volume Overview
Sets per Week (Main vs Accessory)
1
Weeks
16
Avg Sets/Week
40
Avg Reps/Week
4
Days/Week
Average Intensity by Week
7th Week, Deload Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about 7th Week, Deload
How long is the 7th Week, Deload program?
7th Week, Deload is represented here as a 1-week template with 4 training days per week.
What is the main goal of 7th Week, Deload?
7th Week, Deload is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is 7th Week, Deload designed for?
7th Week, Deload is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track 7th Week, Deload?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.