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
Results
Deload Working Weight
214 lb
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, Intensity Deload, or Combined.
- Review the Deload Working Weight, Deload Weekly Sets, and Total Deload Volume.
- Check Volume Reduction %, Intensity Kept %, and RPE Target for the deload week.
- Schedule a deload every 3-6 weeks or whenever accumulated fatigue exceeds normal recovery.
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