Deload Week

A Deload Week reduces training stress so you recover and return stronger.

Adjustments

Variable	Typical change
Volume	Reduce sets or total reps by ~30%–50%
Intensity	Use lighter loads or easier paces by ~5%–15%
Exercise selection	Favor simpler, lower skill moves
Frequency	Keep habit, shorten sessions

Fuel can relax calories slightly during deloads if output drops.

Progressive Overload increases training stress gradually to drive adaptation.

Recovery Time is how long your body needs before repeating hard work.

A Training Split organizes sessions across the week.