Description: HI FRIENDS! Thank you so much for clicking on this video (my 2nd ever YouTube Video🥺💜)! This is my Full Week of Workouts on a Deload, featuring the 4 Workouts I do EVERY WEEK and have been doing since the beginning of 2024! I hope you Enjoy!

Workout Details

Day 1: Glutes and Hamstrings
0. Warmup: 90/90s, Glute Bridges, Dead Bugs and barbell only RDL’s
1. Deadlifts (sumo or conventional) / 3 sets of 3-5 reps (for Strength!)
2. Bulgarian Split squats / 3 sets of 8-10
3. Leg Press / 3 sets of 8-12
4. 2|1 Technique Leg Curls* / 3x10-12
* 2 1 Technique involves using both legs on the way down, but only one on the way up

Day 2: Back and Biceps
1. Pull-ups (assisted optional) / 1-3xamrap
2. Negative Pull-ups / 3 sets of 5 with a 10-12 second eccentric
3. Barbell Bent Over Row / 3x10-12
4. Lat Pulldowns / 3x10-12
5. Single Arm High to Low Cable Row / 3x10-12
7. Cable Bicep curls / 3x10-12
Ss with Rear Delt Flies / (3:10-12)
8. Cable Crunches or Ab exercise of Choice

Day 3: Glutes and Quads

Warmup: 90/90s, Glute Bridges, Dead Bugs, Goblet squat with a weight Plate

0. Leg Extensions (priming) / 3x10-12
1. Barbell Back Squat / 3x5-8
2. DB Reverse Lunges / 3x8-12
3. Hack Squats / 3x10-12
4. Standing Calf Raises / 3x10-12

Day 4: FULL BODY Workout

1. Back Squats / 3-5 sets of 6-8 reps
2. Bench Press OR Db Chest press/ 3 sets of 8-10 reps
3. Bb or Db Romanian Deadlifts / 3x8-12 reps
4. Lat Pulldowns / 3x8-10 reps
5. Seated Shoulder Press / 3x8-12 reps
6. Preacher curls / 3x8-12
Ss with Db or Bb Skullcrushers / 3x8-12
7. Ab Wheel Rollouts / 3x10-12 reps

*Rest anywhere between 60-90 seconds after every set and exercise!

**Given this is a 4-day Split, I typically take my rest days AFTER day 1, day 3 and day 4! (So day 2, 5 and 7 on a seven-day Split). PLEASE take your rest days! Your body needs it more than you know!!

Thank you SO much for watching!! Appreciate you all immensely! 💜

Time Stamps:
0:00 - Intro
1:00 - Day 1 Glutes and Hamstrings
6:30 - Day 2 Back and Biceps
9:33 - What is a Deload? When do I take a Deload? How do I do Deload?
14:11 - Day 3 Glutes and Quads
19:57 - Day 4 Full Body
23:55 - Outro + Thank You

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