Basically whenever you feel tired or overly sore or weak af it’s probably time to do a deload week/active rest week. :)

It’s basically a week where you still DO all your sessions but you lower down the intensity and/or volume (sets&reps) as well.

***The difficulty of the session should be about 5/10.

Short version is this. Do only:

3 exercises per session
23 sets per exercise
512 reps per exercise

rest 13min

***The difficulty of the session should be about 5/10.

Adjust the exercises and/or the weight according to your level of strength. The difficulty of each session should not be more than 6. That will allow you to recover and start the new week strong! ;)

+ To make the rest week even more productive try and sleep as best as you can.

Train smart! :)


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