Enter the weekly sets, reps per set and average weight you normally use for one lift, then the percentage you intend to cut this deload week. The tool returns the target tonnage and shows two ways to reach it: one that trims sets while the weight stays put, and one that trims weight while the set count stays put. Both come out as numbers you can copy straight into a weekly plan.
The method works in tonnage. Usual tonnage is sets times reps times weight, and the target multiplies that by one minus your cut. The set-cutting option divides the target by the tonnage of a single set and rounds down, so it lands slightly under the target, and that difference is reported on its own line. As of October 2026 no authoritative standard for how often to deload or how much to cut is published, which is why the cut percentage is an input rather than a default.
This page does not judge whether now is the time to deload and it builds no fatigue score. Tonnage is only sets multiplied by weight, so it ignores differences in exercise difficulty and range of motion. If joint pain persists, see a clinician before reworking volume on your own.
Frequently Asked Questions
No authoritative interval is published. This tool does not judge timing; it works out volume from the cut you choose.
No recommended figure is offered. Enter the cut you already work with and the page returns the target tonnage and two ways to hit it.
Sets cannot be split, so the count is rounded down. The shortfall against the target is printed on the line directly below.