Methodology
Deload Weeks, When and How
Francesco Zen, founder of ZTraining · Last updated June 20, 2026
| Training level | Frequency | What it looks like |
|---|---|---|
| Casual / general training | Every 9 weeks | 1 week active recovery: no gym, walks, swimming, something light |
| Professional lifters / bodybuilders | Every 6 weeks | 20% less workload, same carbohydrate intake, no failure sets |
Why the protocol differs by demand level
A casual training schedule can absorb a full week away from the gym without losing momentum. Athletes under demanding KPIs need a gentler version, reduced workload rather than complete rest, so conditioning doesn't slip while recovery still gets the space it needs.
Related: Overtraining, signs and fixes · How often to train for recomposition
Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.