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Template KIZEN - Infinite Off Season
Template KIZEN - Infinite Off Season
Template KIZEN - Infinite Off Season
WEEK 1:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 70.0% 284 -
Deadlifts 1 AMRAP 70.0% 284 -
DAY 1
Squat 3 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -
WEEK 2:
1
Movement Sets Reps %1RM Weight RPE
Deadlifts 4 5 72.5% 294 -
DAY 1 Deadlifts 1 AMRAP 72.5% 294 -
Squat 4 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -
WEEK 3:
Movement Sets Reps %1RM Weight RPE
Deadlifts 5 5 75.0% 304 -
Deadlifts 1 AMRAP 75.0% 304 -
DAY 1
Squat 5 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -
2
Face Pull 3 30 - - -
Bench 5 5 75.0% 176 -
DAY 2 Bench 1 AMRAP 75.0% 176 -
Close Grip 5 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8
WEEK 4:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 77.5% 314 -
Deadlifts 1 AMRAP 77.5% 314 -
DAY 1
Squat 3 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -
3
DAY 3
Squat 1 AMRAP 77.5% 260 -
Stiff Leg 3 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -
4
Lift Squat Bench Deadlift OHP
Weight 335 235 405 150
Reps 1 1 1 1
1RM 335 235 405 150
5
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Select Squat Variation Select
Squat >7 Reps
Front Squat 4-6 Reps
Pause Squat <4 Reps
Tempo Squat