Hey crew here’s some fresh strength training coming our way to keep us motivated and moving!

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If you’ve just crushed through Andy Speer’s Density 2 program, give yourself “a well-deserved pat on the back!” Seriously, that’s a tough program even Andy knows it, and completing it is no small feat. Now, you might be wondering what to do next, and that’s where Andy’s new unofficial Density Deload program comes into play.

Designed to add a fresh twist to your routine, the Density Deload program focuses on movements you might not typically encounter in Density 2. Think healthy doses of rotational work, lateral movements, and a mix of bodyweight and lighter weight exercises that incorporate balance and plyometrics. The best part? Nothing is super heavy, which makes it a fantastic way to recover while still staying active.

Andy informs us via instagram today that deload weeks can be approached in various ways, depending on your goals and the program you’re following. His aim is to introduce new stimuli both mentally and physically. So, during this deload block, have fun! Move, groove, and—most importantly—don’t stress about counting your reps! Andy suggests sticking with this deload phase for about 1-2 weeks before diving back into another round of Density 2, or feel free to explore a different training split.

When you’re ready for round two, Andy has two solid options for you: first, retest your 12RM and start fresh; or second, begin with your week 3 weights, aiming for heavier lifts with fewer rounds. By week 4, you should be targeting 5-6 rounds for bilateral sets and 4-5 rounds for unilateral sets. (Heads up Day 3 is exception arms and abs to keep those areas rocking without going crazy hard).

Andy has curated an unofficial deload program to complement his Density training series.

Enjoy the process, and you’ll be ready to tackle those heavy lifts again and again and again whoop!

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