Deload Week Calculator
Calculate reduced volume and intensity targets for your deload week. Choose between volume, intensity, or combined deload strategies for optimal recovery.
About this calculator
Each Deload Strategy applies a fixed pair of percentages to your normal training numbers: Volume Deload keeps working weight at 95% while cutting sets to 55%, Intensity Deload keeps sets at 90% while cutting weight to 80%, and Combined Deload splits the difference at 70% of sets and 85% of weight. Deload Working Weight only responds to Normal Working Weight (it is Normal Working Weight x the strategy's intensity percentage, rounded), Deload Weekly Sets only responds to Normal Weekly Sets and the selected strategy's percentage in the same way, and Deload Total Volume only responds to Normal Weekly Volume and the selected strategy's percentages — each of the three normal-week inputs drives exactly one deload output (together with Deload Strategy, which every formula reads) and has zero effect on the other two deload outputs, since none of the three formulas reference more than one of the three normal-week inputs.
Recommended Recovery Days is fixed at 5 for Volume and Intensity deloads and rises to 7 for Combined, on the reasoning that a deload touching both variables at once needs a slightly longer recovery window than one that leaves either sets or weight untouched. These percentages come from general deload programming guidelines, not from your actual recovery markers, so treat the numbers as a starting template to adjust against how you actually feel during the week.
Medical Disclaimer
This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making decisions about your health. Never disregard professional medical advice or delay seeking it because of results from this tool.
Inputs
Results
Deload Working Weight
214 lb
≈ 10 car tires
Deload Weekly Sets
11 sets
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), Intensity Deload (cut weight, keep sets), or Combined Deload (moderate cut to both).
- 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 |
|---|---|---|
| 113 | 107 lb | 11 sets |
| 169 | 161 lb | 11 sets |
| 338 | 321 lb | 11 sets |
| 563 | 535 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 Parameters4 parametersNormal Weekly Volume = 25000, Normal Working Weight = 225, Normal Weekly Sets = 20, Deload Strategy = 0 = 4 input(s) provided
- Calculate Deload Working WeightDeload Working Weight214 = 214
- Calculate Deload Weekly SetsDeload Weekly Sets11 = 11
- Calculate Deload Total VolumeDeload Total Volume13063 = 13063
- Calculate Volume ReductionVolume Reduction47.7 = 47.7
Engine last updated . Checked against 3 independently-derived tests — how we verify calculators. Built by Paul Gunder, a software engineer, not a licensed financial, medical, or legal professional.
Frequently Asked Questions
Why doesn't my Normal Weekly Sets number affect Deload Working Weight?
Deload Working Weight is calculated only from Normal Working Weight and the selected strategy's intensity percentage — Normal Weekly Sets never enters that formula at all. Each of the three "normal" inputs feeds exactly one deload output: weight drives deload weight, sets drives deload sets, and weekly volume drives deload total volume.
What's actually different about the Combined Deload strategy?
Volume Deload holds working weight at 95% while cutting sets to 55%, and Intensity Deload holds sets at 90% while cutting weight to 80%. Combined Deload instead reduces both moderately — 70% of sets and 85% of weight — and is the only strategy that extends Recommended Recovery Days from 5 to 7, since it changes both variables simultaneously rather than leaving one untouched.
How is Deload Total Volume different from just multiplying weight by sets?
Deload Total Volume is computed directly from Normal Weekly Volume times both percentage cuts (Volume Kept x Intensity Kept), not by re-multiplying the rounded Deload Working Weight and Deload Weekly Sets figures. That keeps Volume Reduction % consistent with the strategy's stated percentages even though the weight and set outputs are each rounded independently.
Why is Target RPE lower for Intensity Deload than Volume Deload?
Intensity Deload targets RPE 5 because it cuts working weight by 20% while keeping sets nearly full, so each rep should feel noticeably easier. Volume Deload targets RPE 7 because it keeps working weight at 95% of normal — the weight still feels heavy per rep, it is just performed for far fewer total sets.
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