Deload Week Calculator

Calculate reduced volume and intensity targets for your deload week. Choose between volume, intensity, or combined deload strategies for optimal recovery.

Inputs

Normal Weekly Volume

Normal Working Weight

Normal Weekly Sets

Deload Strategy

Tab to move between fields

Results

Deload Working Weight

214 lb

≈ 10 car tires

Deload Weekly Sets

11 sets

Deload Total Volume13,063 lb

Volume Reduction47.7%

Intensity Kept95%

Volume Kept55%

Target RPE7/10

Recommended Recovery Days5 days

How to Use This Calculator

Enter your Normal Weekly Volume (total reps × sets × weight), Normal Working Weight, and Normal Weekly Sets.
Select your Deload Strategy: Volume Deload (cut sets, keep weight) or Intensity Deload (cut weight, keep sets).
Review the Deload Working Weight, Deload Weekly Sets, and Total Deload Volume.
Check Volume Reduction %, Intensity Kept %, Volume Kept %, RPE Target, and Recommended Recovery Days for the deload week.
Schedule a deload every 3-6 weeks or whenever accumulated fatigue exceeds normal recovery.

How the result changes with Normal Working Weight

Normal Working Weight	Deload Working Weight	Deload Weekly Sets
121	115 lb	11 sets
309	294 lb	11 sets
536	509 lb	11 sets
725	689 lb	11 sets

What each input means

Normal Weekly Volume: Total weight lifted per week (sets x reps x weight across all exercises). Sum it from your training log.
Normal Working Weight: Your typical working weight for the primary compound lift in the session.
Normal Weekly Sets: Total working sets per week for the target muscle group or movement pattern.
Deload Strategy: Volume deload is best for strength athletes. Intensity deload suits hypertrophy. Combined is the most conservative.

How this is calculated

Worked example, using the default values

Identify Input Parameters
4 parameters
Normal Weekly Volume = 25000, Normal Working Weight = 225, Normal Weekly Sets = 20, Deload Strategy = 0 = 4 input(s) provided
Calculate Deload Working Weight
Deload Working Weight
214 = 214
Calculate Deload Weekly Sets
Deload Weekly Sets
11 = 11
Calculate Deload Total Volume
Deload Total Volume
13063 = 13063
Calculate Volume Reduction
Volume Reduction
47.7 = 47.7

Engine last updated August 6, 2026. Checked against 2 independently-derived tests — how we verify calculators.

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