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Kizen Sheiko 3 Day Cycle 2
Kizen Sheiko 3 Day Cycle 2
WEIGHT UNITS kg
FIRST
LAST
THIS MESOCYCLE IN BRIEF
AGE: 18
HEIGHT 5'6"
WEIGHT 150 lbs
1
D1 EXERCISE
Squat
SETS X REPS
1 x4
1 1 x4
1 4 x4
1 Board Press 1 x3
1 1 x3
1 1 x3
1 3 x2
1 Pecs 4 x8
1 Tricep Pushdown 4 x6
1 Hyperextension 4 x8
1 D2 Deadlift to Knee* 1 x3
1 1 x3
1 2 x3
1 4 x2
1 DB Bench Press 5 x6
1 Lats 4 x8
1 Medial Delts 4 x6
1 Leg Extension 4 x8
*: pull to the knee, 1 sec. pause, lower to the floor
1 D3 Squat 1 x5
1 1 x5
1 1 x4
1 1 x7
1 1 x3
1 1 x8
1 1 x2
1 1 x6
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Abs 3 x 10
D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 3 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Good Morning 4 x5
D1
EXERCISE SETS X REPS
1 Squat, Eccentric Pause* 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Board Press 1 x3
1 1 x3
1 1 x3
1 1 x2
1 2 x1
1 2 x1
1 Pecs 4 x6
1 Medial Delts 4 x6
1 Seated Good Morning 4 x4
*: 2 sec. pause halfway down
1 D2 Deadlift 1 x3
1 1 x3
1 1 x3
1 1 x3
1 4 x2
1 DB Bench Press 5 x6
1 Lats 4 x8
1 Skullcrusher/Lying Triceps 4 x6
1 Abs 3 x 10
1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Bench Press w/ Bands 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Front Delts 4 x6
1 Hyperextension 4 x8
D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x5
1 4 x5
1 Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 1 x1
1 2 x1
1 Pecs 4 x6
1 Medial Delts 4 x6
1 Good Morning 4 x5
1 D1 EXERCISE
Squat, Concentric Pause*
SETS X REPS
1 x3
1 1 x3
1 4 x3
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Biceps 4 x8
1 Seated Good Morning 4 x5
*: 2 sec. pause half way up your concent
1 D2 Deficit Deadlift 1 x3
1 1 x3
1 1 x2
1 3 x1
1 Military Press (from the chest) 5 x5
1 Medial Delts 4 x6
1 Skullcrusher//Lying Triceps 4 x6
1 Abs 3 x 10
1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x6
1 Reverse Hyperextension 4 x8
1 D1 EXERCISE
Squat
SETS X REPS
1 x5
1 1 x4
1 1 x3
1 2 x3
1 3 x2
1 Board Press 1 x3
1 1 x3
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 Pecs 4 x8
1 Medial Delts 4 x6
1 Good Morning 4 x5
D2
1 D2 Deadlift 1 x3
1 1 x3
1 1 x3
1 2 x3
1 3 x2
1 DB Bench Press 5 x5
1 Lats 4 x8
1 Triceps Standing 4 x6
1 Abs 3 x 10
1 D3 Squat 1 x5
1 1 x5
1 4 x5
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Front Delts 4 x6
1 Hyperextension 4 x8
D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 5 x6
1 Triceps Standing 5 x6
1 Abs 4 x 10
1 D3 Squat 1 x3
1 1 x3
1 1 x3
1 3 x2
1 Bench Press 1 x3
1 1 x3
1 1 x3
1 3 x2
1 Pecs 4 x6
1 Abs 3 x 10
D1
EXERCISE SETS X REPS
1 Squat 1 x3
1 1 x3
1 2 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Bench Press 1 x3
1 1 x3
1 2 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Pecs 4 x6
1 Hyperextension 3 x8
1 D2 Bench Press 1 x5
1 1 x4
1 4 x3
1 Deadlift 1 x3
1 1 x3
1 2 x2
1 2 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Lats 4 x6
1 Tricep Pushdown 4 x6
1 Abs 3 x 10
1 D3 Squat 1 x5
1 1 x4
1 4 x3
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Seated Good Morning 4 x5
ATE EXPRESS, WEEKS 10-18
123
113 113 113
140
106
SQUAT
94 95 93
81
150
100
50
0
1 2 3 4 5 6 7
10 11 12 13 14 15 16 17 18 VOLUME / INTENSITY
v - 18 Nov
50% 70
60% 85
70% 97.5
55% 57.5
65% 67.5
75% 80
80% 85
50% 90
60% 107.5
70% 125
75% 135
50% 70
60% 85
65% 90
65% 90
65% 90
65% 90
65% 90
65% 90
50% 52.5
60% 62.5
70% 72.5
75% 80
v - 25 Nov
50% 90
60% 107.5
70% 125
75% 135
50% 70
60% 85
70% 97.5
75% 105
50% 52.5
60% 62.5
70% 72.5
INTENSITY LOAD RPE NOTES
50% 70
60% 85
70% 97.5
80% 112.5
85% 120
60% 62.5
70% 72.5
80% 85
85% 90
90% 95
95% 100
50% 90
60% 107.5
70% 125
75% 135
50% 70
60% 85
65% 90
50% 52.5
60% 62.5
65% 67.5
INTENSITY LOAD RPE NOTES
50% 70
60% 85
70% 97.5
75% 105
55% 57.5
65% 67.5
75% 80
85% 90
90% 95
95% 100
50% 90
60% 107.5
70% 125
80% 145
85% 152.5
50% 70
60% 85
70% 97.5
80% 112.5
85% 120
50% 52.5
60% 62.5
70% 72.5
c - 16 Dec
50% 70
60% 85
70% 97.5
55% 57.5
65% 67.5
75% 80
85% 90
90% 95
95% 100
50% 90
60% 107.5
70% 125
75% 135
50% 70
60% 85
70% 97.5
80% 112.5
50% 52.5
60% 62.5
70% 72.5
80% 85
c - 23 Dec
50% 90
60% 107.5
65% 117.5
70% 125
50% 70
60% 85
70% 97.5
80% 112.5
50% 52.5
60% 62.5
70% 72.5
RPE 5
c - 30 Dec
50% 70
60% 85
70% 97.5
80% 112.5
85% 120
55% 57.5
65% 67.5
75% 80
85% 90
90% 95
95% 100
100% 105
50% 90
60% 107.5
70% 125
80% 145
85% 152.5
50% 70
60% 85
70% 97.5
50% 52.5
60% 62.5
70% 72.5
80% 85
RPE 6
50% 70
60% 85
70% 97.5
75% 105
50% 52.5
60% 62.5
70% 72.5
75% 80
50% 52.5
60% 62.5
70% 72.5
50% 90
60% 107.5
70% 125
80% 145
90% 162.5
95% 170
100% 180
50% 70
60% 85
70% 97.5
50% 52.5
60% 62.5
70% 72.5
75% 80
URRENT MAXES MESOCYCLE
02
105 180 425
BENCH DEADLIFT TOT
8000
6000
4000
2000
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
VOLUME / INTENSITY