Build training programs you’ll actually follow
Deload is evidence-based training software for anyone serious about how they train — coaches, personal trainers, and athletes get a real program builder, live tracking, and tools backed by published research instead of guesswork.
Tools
Free calculators and generators built on published research — 1RM, pacing, macros, splits, and more.
Programs
Build multi-week programs with sets, reps, supersets, running, and cardio sessions, then log your training as you actually do it.
Coaching
Invite clients, assign them programs, and see what actually got done — free while we're building this out.
Insights
Evidence-based articles on training, recovery, and nutrition from verified coaches and sports scientists — not guesswork.
Strength or endurance — programmed properly, either way
Deload isn’t just a lifting app. Build resistance, running, cardio, or hybrid programs with the same rigor — progressive overload, sensible rep ranges, and pacing grounded in published research instead of guesswork.
Start from scratch, or pick one of our ready-made 4-week starter programs and we’ll set the whole thing up for you.
Not sure where to start?
Pick a 4-week program and we’ll set it up for you — sign in once and it’s ready to go.
Full Body Strength
3 days a week, full-body every session. Squat, bench, deadlift, and overhead press form the base, with straightforward accessories around them.
4 weeks · 3 days/week
Push Pull Legs
6 days a week (with a rest day), lifting paired with a short conditioning finisher every session — for someone ready for more volume and frequency.
4 weeks · 6 days/week
5K Base Builder
4 running days a week — easy running, one steadier effort, and a long run — built to safely grow your weekly mileage over 4 weeks.
4 weeks · 4 days/week
Cardio Conditioning Base
3 cardio days a week across different machines — steady state, tempo, and an easy long effort — to build an aerobic base without touching a barbell.
4 weeks · 3 days/week
Popular tools
View all 8One-Rep Max Calculator
Estimate your true one-rep max from any set, with a confidence range and a full percentage-based training table.
Running Pace Calculator
Solve pace, time, or distance from any two, see even splits, and predict your finish time at other race distances using Riegel's formula.
Quick Workout Generator
Pick a goal, your equipment, a focus area, and how much time you have — get a balanced session built from real exercise-selection rules, not a random shuffle.
From Insights
Evidence-based articles from verified coaches and sports scientists.
Acute:Chronic Workload Ratio: A Practical Guide for Coaches
ACWR became one of the most widely adopted load-monitoring tools in sport on the promise that spikes in training load predict injury. The underlying research is more contested than the popular "sweet spot" charts suggest — here's how to use it without over-trusting it.
Return-to-Play After Injury: Why Time Alone Isn't a Good Enough Criterion
"Six weeks in a boot" tells you almost nothing about whether tissue can actually handle sport again. International consensus guidelines now recommend criteria-based return-to-play decisions instead — here's what that looks like in practice.
Sleep Is Your Most Underused Recovery Tool
Foam rollers, ice baths, and compression gear all get more attention than sleep, despite sleep having a larger and better-supported effect on recovery and performance. Here's what the research on sleep and athletic performance actually shows.
Free while we’re building this out
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