Template KIZEN - Infinite Off Season

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4 Week Infinite Off-Season

Squat Bench Deadlift OHP


Ending %s From Last Cycle 70% 70% 70.0% 70%

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 - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - - -
Bench 3 5 70.0% 165 -
DAY 2

Bench 1 AMRAP 70.0% 165 -


Close Grip 3 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE


Squat 3 5 70.0% 235 -
DAY 3

Squat 1 AMRAP 70.0% 235 -


Stiff Leg 3 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Close Grip Bench 3 10 60.0% 141 -
DAY 4

Overhead Press 3 5 70.0% 105 -


Overhead Press 1 AMRAP 70.0% 105 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

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 - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - - -
Bench 4 5 72.5% 170 -
DAY 2

Bench 1 AMRAP 72.5% 170 -


Close Grip 4 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE


Squat 4 5 72.5% 243 -
DAY 3

Squat 1 AMRAP 72.5% 243 -


Stiff Leg 4 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Close Grip Bench 4 10 60.0% 141 -
DAY 4

Overhead Press 4 5 72.5% 109 -


Overhead Press 1 AMRAP 72.5% 109 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

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 - -

Movement Sets Reps %1RM Weight RPE


DAY 2

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

Movement Sets Reps %1RM Weight RPE


Squat 5 5 75.0% 251 -
DAY 3

Squat 1 AMRAP 75.0% 251 -


Stiff Leg 5 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Close Grip Bench 5 10 60.0% 141 -
DAY 4

Overhead Press 5 5 75.0% 113 -


Overhead Press 1 AMRAP 75.0% 113 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 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 - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - - -
Bench 3 5 77.5% 182 -
DAY 2

Bench 1 AMRAP 77.5% 182 -


Close Grip 3 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE


Squat 3 5 77.5% 260 -
DAY 3

3
DAY 3
Squat 1 AMRAP 77.5% 260 -
Stiff Leg 3 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Close Grip Bench 3 10 60.0% 141 -
DAY 4

Overhead Press 3 5 77.5% 116 -


Overhead Press 1 AMRAP 77.5% 116 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

4
Lift Squat Bench Deadlift OHP
Weight 335 235 405 150
Reps 1 1 1 1
1RM 335 235 405 150

Reps Achieved Est. 1RM Journal Notes


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12 408
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Notes

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Select Squat Variation Select
Squat >7 Reps
Front Squat 4-6 Reps
Pause Squat <4 Reps
Tempo Squat

Select Bench Variation


DB Incline
Close Grip
Incline Barbell
Spoto Press

Select Deadlift Variation


Stiff Leg
Pause Deadlift
Block Pull

Select Bench Variation Alt


Bench
Tempo Bench
Close Grip Bench
Spoto Bench

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