Deload planner
A deload is a planned lighter week: enough training to keep what you've built, light enough to let the tiredness of the last few weeks drain off. Enter the week you trained and get the lighter one, lift by lift.
Your lighter week
Add the lifts you trained this week, with their sets, reps and weight. The lighter week shows here.
How the lighter week is worked out
The weight and effort rules are the ones Rebar uses in its own deload weeks, and the sets are cut the way Rebar cuts a lift written into a program. All three come down together, because one alone isn't a deload: fewer sets at full weight is still a hard week.
- Sets: half, rounded up, and never none. 4 sets become 2, 3 become 2, 1 stays 1.
- Weight: about 90% of what you lifted, rounded to a weight your equipment can actually load, and never heavier than before. On an assisted lift the assistance goes up instead.
- Effort: every set at RPE 6 or easier. Reps stay the same; the sets should feel easy.
Bodyweight work stays bodyweight: the lighter week comes from the sets and the effort. The week after, go back to your normal weights.