Kizen Training - 12 Week Strength and Fat Loss Program

12 WEEK - Strength & Fat Loss WEEK 1 DAY 1

Movement

Deadlifts Squat Superset x3 Stiff Legged DL Cable Row Face Pull

DAY 2

Movement Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl

DAY 3

Movement Squat Stiff Legged DL DB Rows Lat Pulldown

DAY 4

Movement DB Incline OHP Tricep Extension Bicep Curl

WEEK 2 DAY 1

Movement

Deadlifts Squat Superset x3 Stiff Legged DL Cable Row

Sets 4 3 3 3 3

Reps 8-10 8-10 10-15 10-15 20-25

%1RM 55-60% 50-55% -

RPE 8 8 8

Sets 4 4 4 4 4

Reps 8-10 30 10-15 10-15 10-15

%1RM 60-65% -

RPE 8 8 8 8

Sets 4 3 4 4

Reps 8-10 10 10-15 10-15

%1RM 60-65% 40-45% -

RPE 8 8

Sets 4 3 4 4

Reps 8-12 5 10-15 10-15

%1RM 70% -

RPE 8 8 8

Sets 4 3 3 3

Reps 6-8 8-10 10-15 10-15

%1RM 60-65% 50-55% -

RPE 8 8

DAY Face Pull

3

20-25

-

8

Sets 4 4 4 4 4

Reps 6-8 30 10-15 10-15 10-15

%1RM 65-70% -

RPE 8 8 8 8

Sets 4 4 4 4

Reps 6-8 10 10-15 10-15

%1RM 60-65% 45-50% -

RPE 8 8

Sets 5 4 4 4

Reps 8-12 5 10-15 10-15

%1RM 70% -

RPE 8 8 8

Movement Deadlifts Squat Superset x4 Stiff Legged DL Cable Row Face Pull

Sets 5 4 4 4 4

Reps 5 8-10 10-15 10-15 20-25

%1RM 65-70% 50-55% -

RPE 8 8 8

Movement

Sets 5 4 4 4 4

Reps 4-6 30 10-15 10-15 10-15

%1RM 70-75% -

RPE 8 8 8 8

Sets 5 5

Reps 5-8 10

%1RM 65-70% 50%

RPE -

DAY 2

Movement Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl

DAY 3

Movement Squat Stiff Legged DL DB Rows Lat Pulldown

DAY 4

Movement DB Incline OHP Tricep Extension Bicep Curl

DAY 2

DAY 1

WEEK 3

Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl

DAY 3

Movement Squat Stiff Legged DL

DAY 3

DB Rows Lat Pulldown

DAY 4

Movement DB Incline OHP Tricep Extension Bicep Curl

WEEK 4 DAY 1

Movement

Deadlifts Squat Superset x4 Stiff Legged DL Cable Row Face Pull

DAY 2

Movement Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl

DAY 3

Movement Squat Stiff Legged DL DB Rows Lat Pulldown

DAY 4

Movement DB Incline OHP Tricep Extension Bicep Curl

5 5

8-12 8-12

-

8 8

Sets 4 5 5 5

Reps 6-8 5 10-15 10-15

%1RM 70% -

RPE 8 8 8

Sets 5 4 4 4 4

Reps 4-6 8-10 10-15 10-15 20-25

%1RM 70-75% 50-55% -

RPE 8 8 8

Sets 6 4 4 4 4

Reps 4-6 30 10-15 10-15 10-15

%1RM 75-80% -

RPE 8 8 8 8

Sets 5 4 4 4

Reps 4-6 10 6-10 6-10

%1RM 70-75% 50% -

RPE 8 8

Sets 5 3 5 5

Reps 6-8 5 10-15 10-15

%1RM 72.5% -

RPE 8 8 8

WEEK 5

DAY 4

DAY 3

DAY 2

DAY 1

Movement

Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift Cable Row Face Pull

Sets 4 3 3 4 4 4

Reps 10-12 6-8 10 8-12 8-12 20-25

%1RM 55-60% 55-60% -

RPE 8 8 8 8

Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups

Sets 5 5 5 5 5 5

Reps 8-10 30 10-15 10-15 10-15 -

%1RM 60-65% -

RPE 8 8 8 8

Movement Squat Stiff Legged DL DB Rows Lat Pulldown

Sets 4 4 5 5

Reps 10-12 10 10-15 10-15

%1RM 60-65% 40-45% -

RPE 8 8

Movement DB Incline OHP Tricep Extension Bicep Curl

Sets 5 4 5 5

Reps 8-12 5 10-15 10-15

%1RM 73% -

RPE 8 8 8

Sets 4 4 3 4

Reps 8-10 6-8 10 8-12

%1RM 60-65% 55-60% -

RPE 8 8

DAY 1

WEEK 6

Movement Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift

8-12 20-25

-

8 8

Sets 4 5 5 5 5 5

Reps 6-8 30 10-15 10-15 10-15 -

%1RM 65-70% -

RPE 8 8 8 8 8

DAY 3

DAY

4 4

Squat Stiff Legged DL Barbell Row Lat Pulldown DB Rows

Sets 4 4 3 3 3

Reps 6-8 10 6-10 10-15 10-15

%1RM 60-65% 45-50% -

RPE 8 8 8

DAY 4

Cable Row Face Pull

Movement DB Incline OHP Dips Tricep Extension Bicep Curl

Sets 5 5 3 4 4

Reps 8-12 5 10-15 10-15 10-15

%1RM 72.5% -

RPE 8 8 8 8

Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift Cable Row Face Pull

Sets 5 5 4 4 4 4

Reps 5-8 6-8 10 8-12 8-12 20-25

%1RM 65-70% 55-60% -

RPE 8 8 9 9

Movement Bench Superset x5 Face Pulls Lateral Raise

Sets 4 5 5

Reps 4-6 30 10-15

%1RM 70-75% -

RPE 9 9

DAY 2

Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups Movement

WEEK 7

DAY 2

DAY 1

Movement

DAY 2

Tricep Pushdown Bicep Curl Push Ups

5 5 5

10-15 10-15 -

-

9 9 9

Sets 5 5 3 3 3

Reps 5 10 6-10 10-15 10-15

%1RM 65-70% 50.0% -

RPE 8 8 8

Sets 4 3 3 4 4

Reps 6-8 5 10-15 10-15 10-15

%1RM 75.0% -

RPE 8 8 8 8

Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift Cable Row Face Pull

Sets 5 4 4 4 4 4

Reps 4-6 8-10 10 8-12 8-12 20-25

%1RM 70-75% 55-60% -

RPE 8 8 9 9

Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups

Sets 6 5 5 5 5 5

Reps 4-6 30 10-15 10-15 10-15 -

%1RM 75-80% -

RPE 9 9 9 9 9

Movement

Sets 5 4 4 4

Reps 4-6 10 6-10 10-15

%1RM 70-75% 50% -

RPE 8 8

DAY 3

Movement Squat Stiff Legged DL Barbell Row Lat Pulldown DB Rows

DAY 4

Movement DB Incline OHP Dips Tricep Extension Bicep Curl

WEEK 8

DAY 3

DAY 2

DAY 1

Movement

Squat Stiff Legged DL Barbell Row Lat Pulldown

DAY 3

DB Rows

DAY 4

Movement DB Incline OHP Dips Tricep Extension Bicep Curl

4

10-15

-

8

Sets 5 4 3 4 4

Reps 6-8 5 10-15 10-15 10-15

%1RM 75% -

RPE 8 8 8 8

Movement Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift Cable Row Face Pull

Sets 4 4 3 4 4 4

Reps 10-12 6-8 10 8-12 8-12 20-25

%1RM 57.5-62.5% 57.5-62.5% -

RPE 8 8 9 9

Movement

Sets 5 3 3 3 3 3

Reps 8-10 30 10-15 10-15 10-15 -

%1RM 62.5-67.5% -

RPE 8 8 8 8 9

Sets 5 4 5 5

Reps 10-12 10 10-15 10-15

%1RM 62.5-67.5% 42.5-47.5% -

RPE 8 8

Sets 5 4 5

Reps 8-12 5 10-15

%1RM 75% -

RPE 8 8

DAY 2

DAY 1

WEEK 9

Bench Superset x3 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups

DAY 3

Movement Squat Stiff Legged DL DB Rows Lat Pulldown

DAY 4

Movement DB Incline OHP Tricep Extension

10-15

-

8

Sets 5 4 3 4 4 4

Reps 8-10 6-8 10 8-12 8-12 20-25

%1RM 62.5-67.5% 57.5-62.5% -

RPE 8 8 8 8

Sets 4 5 5 5 5 5

Reps 6-8 30 10-15 10-15 10-15 -

%1RM 67.5-72.5% -

RPE 8 8 8 8 9

DAY 3

DAY 4

5

Squat Stiff Legged DL Barbell Row Lat Pulldown DB Rows

Sets 4 4 3 3 3

Reps 6-8 10 6-10 10-15 10-15

%1RM 62.5-67.5% 42.5-47.5% -

RPE 8 8 8

DAY 4

Bicep Curl

Movement DB Incline OHP Dips Tricep Extension Bicep Curl

Sets 5 5 3 4 4

Reps 8-12 5 10-15 10-15 10-15

%1RM 75% -

RPE 8 8 8

Sets

Reps

%1RM

RPE

WEEK 10 DAY 1

Movement

Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift Cable Row Face Pull

DAY 2

Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups Movement

WEEK 11 AY 1

Movement

DAY 1 DAY 2 DAY 3 DAY 4

Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift Cable Row Face Pull

5 5 4 4 4 4

5-8 6-8 10 8-12 8-12 20-25

67.5-72.5% 57.5-62.5% -

8 8 9 9

Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups

Sets 5 5 5 5 5 5

Reps 4-6 30 10-15 10-15 10-15 -

%1RM 72.5-77.5% -

RPE 8 9 9 9 9

Movement Squat Stiff Legged DL Barbell Row Lat Pulldown DB Rows

Sets 5 5 3 3 3

Reps 5-8 10 6-10 10-15 10-15

%1RM 67.5-72.5% 52.5% -

RPE 8 8 8

Movement

Sets 4 3 3 4 4

Reps 6-8 5 10-15 10-15 10-15

%1RM 78% -

RPE 8 8 8

Sets 5 4 4 4 4 4

Reps 4-6 8-10 10 8-12 8-12 20-25

%1RM 72.5-77.5% 57.5-62.5% -

RPE 8 8 9 9

DB Incline OHP Dips Tricep Extension Bicep Curl

WEEK 12 DAY 1

Movement

Deadlifts Squat Lunges (Each Leg) Superset x4 Stiff Legged Deadlift Cable Row Face Pull

DAY 2 DAY 3 DAY 4

Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups

Sets 6 5 5 5 5 5

Reps 4-6 30 10-15 10-15 10-15 -

%1RM 77.5-82.5% -

RPE 9 9 9 9 9

Movement Squat Stiff Legged DL Barbell Row Lat Pulldown DB Rows

Sets 5 4 4 4 4

Reps 4-6 10 6-10 10-15 10-15

%1RM 72.5-77.5% 52.5% -

RPE 8 8 8

Movement

Sets 5 4 3 4 4

Reps 6-8 5 10-15 10-15 10-15

%1RM 77.5% -

RPE 8 8 8

DB Incline OHP Dips Tricep Extension Bicep Curl

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes

5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio

Journal

Notes 5-8 Rounds HIIT Cardio

Journal

Notes 15-20 Minutes Low Intensity Cardio