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BOSS DELOAD
General
Advanced
Machine strength
Plan Details
The BOSS DELOAD routine by bosselini is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
2-4 week deload routine. The focus here is using lighter weight to give muscles some healing time after a bulking phase. Concentrate on contracting the muscle during each rep working each rep at a slower pace and increasing time under tension.
Routine detail
Wed
BACK BICEPS FOREARMS ABS
Est. 77 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Thu
HAMS CALVES TRAPS
Est. 78 min
8 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Sat
CHEST TRICEPS CALVES ABS
Est. 81 min
9 exercises
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Sun
QUADS DELTS TRAPS
Est. 81 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Deep Squat
6 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Seated Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
