Periodization

Training in planned multi-week blocks, rather than running the same intensity indefinitely. Click any week in an example below to flag it as a deload or reload week.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

Deload is a deliberately lighter week, less volume or intensity, meant to let fatigue dissipate before it catches up with you. Reload is a deliberately easier first week of a new block, a way to ease back in rather than starting a new split at full effort on day one.

This page shows the shape of a plan, not a tracker. Logging actual weights, reps, or sets over time is a separate tool, a natural next step from this one.

This is general information, not personalized medical or training advice. Check with a doctor before starting a new exercise program, especially with an existing injury or medical condition.