Deload Workout

Written By Samson Strong

This is a template but match your training equipment to the exercises suggested and remember this is a deload week. Take time to focus on the recovery aspect of the week. 

Monday: Strength Training and Recovery

  • Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling) followed by dynamic stretches.

  • Strength Circuit with Exercise Bands and Dumbbells:

    • Goblet squats with dumbbells: 2 sets of 10-12 reps

    • Cable chest flyes: 2 sets of 8-10 reps

    • Single-arm dumbbell rows: 2 sets of 10-12 reps per arm

    • Dumbbell lateral raises: 2 sets of 8-10 reps

    • Cable hammer curls: 2 sets of 10-12 reps

    • Cable tricep extensions with dumbbell: 2 sets of 10-12 reps

  • Cool-down: 5-10 minutes of static stretching focusing on major muscle groups.

Tuesday: Active Recovery and Light Cardio

  • Low-Intensity Cardio: 20-30 minutes of walking, cycling, or swimming at an easy pace.

  • Active Recovery Exercises:

    • Foam rolling: Spend 10-15 minutes targeting major muscle groups.

    • Mobility drills: Perform gentle movements to promote flexibility and range of motion.

    • Pilates or yoga session focusing on relaxation and gentle stretching.

Wednesday: Strength and Stability

  • Warm-up: 5-10 minutes of light cardio followed by dynamic stretches.

  • Strength and Stability Circuit:

    • Bulgarian split squats with dumbbells: 2 sets of 10-12 reps per leg

    • Push-ups: 2 sets of 8-10 reps

    • Single-leg deadlifts with dumbbells: 2 sets of 10-12 reps per leg

    • Plank rows with dumbbells: 2 sets of 8-10 reps per arm

    • Band lateral walks: 2 sets of 10-12 steps per direction

    • Stability ball hamstring curls: 2 sets of 10-12 reps

  • Cool-down: 5-10 minutes of static stretching focusing on major muscle groups.

Thursday: Active Recovery and Mobility

  • Low-Intensity Cardio: 20-30 minutes of walking, cycling, or swimming at an easy pace.

  • Active Recovery and Mobility Routine:

    • Foam rolling: Spend 10-15 minutes targeting major muscle groups.

    • Yoga flow focusing on mobility and flexibility.

    • Dynamic stretching: Perform gentle movements to increase range of motion and release tension.

Friday: Full Body Circuit

  • Warm-up: 5-10 minutes of light cardio followed by dynamic stretches.

  • Full Body Circuit:

    • Dumbbell thrusters: 2 sets of 10-12 reps

    • Band pull-aparts: 2 sets of 12-15 reps

    • Dumbbell Romanian deadlifts: 2 sets of 10-12 reps

    • Seated Cable rows: 2 sets of 12-15 reps

    • Dumbbell step-ups: 2 sets of 10-12 reps each leg

    • Plank: 2 sets of :30

    • Cool-down: 5-10 minutes of static stretching focusing on major muscle groups.

Saturday: Active Recovery and Flexibility

  • Low-Intensity Cardio: 20-30 minutes of walking, cycling, or swimming at an easy pace.

  • Active Recovery and Flexibility Routine:

    • Foam rolling: Spend 10-15 minutes targeting major muscle groups.

    • Gentle yoga session focusing on flexibility and relaxation.

    • Static stretching: Hold each stretch for 20-30 seconds focusing on major muscle groups.

Sunday: Rest and Regeneration

  • Take a complete rest day to allow your body to recover fully. Focus on relaxation, hydration, and quality sleep to support recovery processes.

Full body stretching suggestions

  • Neck Stretch:

  • Sit or stand tall with your shoulders relaxed.

  • Tilt your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch along the side of your neck.

  • Hold for 30 seconds, then switch sides.

  • Shoulder Stretch:

    • Bring one arm across your body at shoulder height.

    • Use your other hand to gently press the arm towards your chest until you feel a stretch in your shoulder.

    • Hold for 30 seconds, then switch sides.

  • Triceps Stretch:

    • Reach one arm overhead and bend your elbow, bringing your hand towards the center of your upper back.

    • Use your other hand to gently push your elbow towards your head until you feel a stretch along the back of your arm.

    • Hold for 30 seconds, then switch sides.

  • Chest Stretch:

    • Stand tall with your feet hip-width apart.

    • Clasp your hands behind your back and straighten your arms.

    • Lift your arms slightly and squeeze your shoulder blades together as you open your chest.

    • Hold for 30 seconds, focusing on deep breathing.

  • Upper Back Stretch:

    • Sit on the floor with your legs extended in front of you.

    • Cross one leg over the other and place the opposite elbow on the outside of the bent knee.

    • Gently twist towards the bent knee, using your elbow to deepen the stretch in your upper back.

    • Hold for 30 seconds, then switch sides.

  • Hamstring Stretch:

    • Sit on the floor with one leg extended straight in front of you and the other leg bent with the sole of the foot against the inner thigh of the extended leg.

    • Lean forward from your hips, reaching towards your toes until you feel a stretch in the back of your thigh.

    • Keep your back straight and avoid rounding your spine.

    • Hold for 30 seconds, then switch legs.

  • Quadriceps Stretch:

    • Stand tall with your feet hip-width apart.

    • Bend one knee and grab your ankle or foot behind you with your hand.

    • Gently pull your foot towards your glutes until you feel a stretch in the front of your thigh.

    • Keep your knees close together and your standing leg slightly bent.

    • Hold for 30 seconds, then switch legs.

  • Calf Stretch:

    • Stand facing a wall with your hands against it at shoulder height.

    • Step one foot back and press your heel into the ground.

    • Lean forward slightly, keeping your back leg straight, until you feel a stretch in your calf.

    • Hold for 30 seconds, then switch legs.

Samson Strong
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