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The Lift League Deload Program is an excellent active recovery program that has you working in the gym MWF. Each day you perform Bench Press, Bent Rows, Squats, and Deadlifts at 50% 1RM.  Monday, all lifts follow a 3 x 12 rep scheme. Wednesday is 3 x 10 and Friday is 3 x 8. This tapper is what your body wants.


We strongly recommend running the Deloading Program after two consecutive training cycles. Your body will reward you with bigger and stronger muscles.

The Deload Program includes detailed workout instructions, warmup and cooldown suggestions, proper form video references for all lifts, a log for tracking your progress, and more.

Recommended Equipment - barbell, bench and rack

Deload Program

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  • Downloadable file is in Microsoft Excel format and can be opened with Google Sheets.

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