Since the whole point of the deload is to reduce fatigue, it would make sense to reduce whatever has created that fatigue. In a hypertrophy block, volume is the driver of fatigue, so it would make sense that a volume deload would be most appropriate. For a peaking block, it’s intensity so that deload makes sense. For more of a strength block or general conjugate training, typically you have both mechanisms driving fatigues so you would need to pull both back.
Not scientific at all, but below is the typical deload protocol I’ve used for myself and others and seems to do a good job of leaving you feeling like you got good work in, but in a restorative way.
This workout is to be repeated at least twice, but no more than 3 times during the week. Unless explicitly specified, no other time should be spent in the gym. In addition to these workouts, I would encourage low stress, low intensity outdoor cardiovascular activity, such as hiking, riding a bike, or kayaking/canoeing. See this as an opportunity to use the time you would normally be in the gym to catch up on other things in your life that you’ve either been putting off, or could negatively impact your next block of training if you don’t address them now.
The workout comprises 6 compound movements, all done in a “5x5” protocol at around 40-50% of your 1RM, and paired to form three 2-movement supersets. Ideally, during the superset you will leave as little time as possible between sets, walking back and forth from one station to the other until all 5 sets of both movements are complete. .
-High Bar Squat
-Overhead Press (standing or seated)
-Pullups (or lat pulls if you cannot do 10+ strict pullups)