Mesocycle 4 · week 4 of 4Deload week — planned recovery. Keep it light and move well.
W1
Build
W2
Build +
W3
Peak
W4
Deload
Your split day moves when you log a session — not with the date. Activity entries and synced workouts don't count toward it.
Today's intensity — your callToday only; the wave doesn't move.
Intensity
RPE 6 on the main lift ≈ 4 reps left in the tank. Add load only when all reps are crisp.
Scaling
Planned deload — work at ~60–70% and stop well short of grinding. This is how you grow into the next block.
Warm-up
5 min easy cardio, then ramp the main lift in 3–4 progressively heavier sets to today's working weight — never to fatigue.
Barbell back squat
2×5 @ RPE 6 · rest 3:00
keep bar speed crisp
From your logged best
How to do it
Bar on the upper back, brace hard before you unrack. Sit down between the heels to at least parallel, knees tracking over the toes. Drive the floor away through the mid-foot.
⚠ Warm-up ramp sets first. Stop a set if a rep slows or form shifts. Not medical advice.
Trained it without tracking sets? Log it in one tap instead:
Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.
Not medical advice. Demo data only. Loads are starting suggestions, not maxes — adjust to how the set actually feels. Each “Find a video demo” opens a curated video search for that exact movement.