Strength Deload Planner

Translate training stress, readiness, and sleep debt into a concrete deload prescription showing how long to taper, how much volume to keep, and the RPE ceiling for heavy work.

Number of consecutive training weeks completed before deloading.
Average hard working sets per main lift or movement family during the block.
Highest perceived exertion reached in the final microcycle before deload.
Optional. Defaults to 0%. Combine HRV, mood, or recovery score drop versus baseline.
Optional. Defaults to 7 hours; every hour below that extends the deload recommendation.

Training responses vary—consult your coach or medical professional before making drastic changes to your programming.

Examples

  • 6-week block, 18 hard sets, peak RPE 9, readiness drop 12%, sleep 6 h ⇒ Deload duration: 7 days • Weekly sets target: 10.9 (60.6% of normal) • Target top-set RPE: 7.0
  • 4-week block, 12 hard sets, peak RPE 8, readiness steady, sleep 7.5 h ⇒ Deload duration: 5 days • Weekly sets target: 8.1 (67.5% of normal) • Target top-set RPE: 6.6

FAQ

Does the recommendation work for both hypertrophy and strength blocks?

Yes. Volume is scaled from your average hard sets, while intensity caps use RPE to keep heavy singles in check during taper weeks.

How should I adjust if I train with daily undulating periodisation?

Use the highest RPE day from the final microcycle and average sets across the week. The calculator already accounts for weekly fatigue accumulation.

Can I shorten the deload if competition is near?

You can trim a day or two if readiness rebounds quickly, but maintain the reduced volume and RPE targets to avoid carrying fatigue onto the platform.

How should accessory work be handled?

Keep accessories light and under an RPE 6 while you follow the reduced main-lift volume. Replace grinders with tempo or mobility work to accelerate recovery.

Additional Information

  • Volume percentage shows how many working sets to keep relative to the average week in the block.
  • Readiness penalties extend the deload when HRV, mood, or soreness metrics are materially worse than baseline.
  • Lower sleep trims recovery capacity—every hour below seven adds roughly 0.6 day to the deload duration.
  • Result units: days of deload, weekly sets (count), and top-set RPE (perceived effort)

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