kaizen-3 month- strength-&-Fat-Loss-Program.xlsx

1( WEEK - Stre*gt+  at L#ss WEEK 1 Movement Deadlifts

   1Squat    YSuperset x3    A Sti Legged DL    D a!le "#$ a&e 'ull

Movement )e*&+

   2Superset x4    Y a&e 'ulls    A Lateral "aise    D

,ri&ep 'us+d#$* )i&ep url Movement

Squat    3Sti Legged DL    YD) "#$s    ALat 'ulld#$*

   D

Movement D) *&li*e    4./'    Y ,ri&ep  ,ri&ep Exte*si#* Exte*si#*    A)i&ep url

   D

Sets 4 3 3 3 3

Reps 8-10 8-10 10-15 10-15 (0-(5

%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 8-1( 5 10-15 10-15

%1RM 0% -

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

WEEK ( Movement Deadlifts

   1Squat    YSuperset x3    A Sti Legged DL    D a!le "#$

a&e 'ull Movement )e*&+

   2Superset x4    Y a&e 'ulls    A Lateral "aise    D

,ri&ep 'us+d#$* )i&ep url Movement

Squat

   3Sti Legged DL    YD) "#$s    ALat 'ulld#$*    D

Movement D) *&li*e

   4./'    Y ,ri&ep  ,ri&ep Exte*si#* Exte*si#*    A)i&ep url    D

3

(0-(5

-

8

Sets 4 4 4 4 4

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

%1RM 65-0% -

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 8-1( 5 10-15 10-15

%1RM 0% -

RPE 8 8 8

Sets 5 4 4 4 4

Reps 5 8-10 10-15 10-15 (0-(5

%1RM 65-0% 50-55% -

RPE 8 8 8

Sets 5 4 4 4 4

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

%1RM 0-5% -

RPE 8 8 8 8

Sets 5 5

Reps 5-8 10

%1RM 65-0% 50%

RPE -

WEEK 3 Movement Deadlifts

   1Squat    YSuperset x4    A Sti Legged DL    D a!le "#$ a&e 'ull Movement )e*&+

   2Superset x4    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url Movement Squat

   3Sti Legged DL

D) "#$s

   ALat 'ulld#$*    D

Movement D) *&li*e

   4./'    Y ,ri&ep Exte*si#*    A)i&ep url    D

5 5

8-1( 8-1(

-

8 8

Sets 4 5 5 5

Reps 6-8 5 10-15 10-15

%1RM 0% -

RPE 8 8 8

Sets 5 4 4 4 4

Reps 4-6 8-10 10-15 10-15 (0-(5

%1RM 0-5% 50-55% -

RPE 8 8 8

Sets 6 4 4 4 4

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

%1RM 5-80% -

RPE 8 8 8 8

Sets 5 4 4 4

Reps 4-6 10 6-10 6-10

%1RM 0-5% 50% -

RPE 8 8

Sets 5 3 5 5

Reps 6-8 5 10-15 10-15

%1RM (25% -

RPE 8 8 8

WEEK 4 Movement Deadlifts

   1Squat    YSuperset x4    A Sti Legged DL    D a!le "#$ a&e 'ull

Movement )e*&+

   2Superset x4    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url Movement Squat

   3Sti Legged DL    YD) "#$s    ALat 'ulld#$*    D

Movement D) *&li*e

   4./'    Y ,ri&ep Exte*si#*    A)i&ep url    D

WEEK 5 Movement Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift a!le "#$ a&e 'ull Movement )e*&+    2Superset x5    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    YD) "#$s    ALat 'ulld#$*

   D

Movement D) *&li*e    4./'    Y ,ri&ep Exte*si#*    A)i&ep url

Sets 4 3 3 4 4 4

Reps 10-1( 6-8 10 8-1( 8-1( (0-(5

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

RPE 8 8 8 8

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

Sets 4 4 5 5

Reps 10-1( 10 10-15 10-15

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

RPE 8 8

Sets 5 4 5 5

Reps 8-1( 5 10-15 10-15

%1RM 3% -

RPE 8 8 8

Sets 4 4 3 4

Reps 8-10 6-8 10 8-1(

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

RPE 8 8

   D

WEEK 6 Movement Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift

a!le "#$ a&e 'ull Movement )e*&+    2Superset x5    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    Y)ar!ell "#$    ALat 'ulld#$*    DD) "#$s

Movement D) *&li*e    4./'    YDips  ,ri&ep Exte*si#*    A    D)i&ep url

4 4

8-1( (0-(5

-

8 8

Sets 4 5 5 5 5 5

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

%1RM 65-0% -

RPE 8 8 8 8 8

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

Sets 5 5 3 4 4

Reps 8-1( 5 10-15 10-15 10-15

%1RM (25% -

RPE 8 8 8 8

Sets 5 5 4 4 4 4

Reps 5-8 6-8 10 8-1( 8-1( (0-(5

%1RM 65-0% 55-60% -

RPE 8 8  

Sets 4 5 5

Reps 4-6 30 10-15

%1RM 0-5% -

RPE  

WEEK  Movement Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift a!le "#$ a&e 'ull Movement )e*&+    2Superset x5    Y a&e 'ulls    A Lateral "aise

 ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    Y)ar!ell "#$    ALat 'ulld#$*    DD) "#$s

Movement D) *&li*e    4./' Dips    Y  ,ri&ep Exte*si#*    A    D)i&ep url

5 5 5

10-15 10-15 -

-

  

Sets 5 5 3 3 3

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

%1RM 65-0% 5020% -

RPE 8 8 8

Sets 4 3 3 4 4

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

%1RM 520% -

RPE 8 8 8 8

Sets 5 4 4 4 4 4

Reps 4-6 8-10 10 8-1( 8-1( (0-(5

%1RM 0-5% 55-60% -

RPE 8 8  

Sets 6 5 5 5 5 5

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

%1RM 5-80% -

RPE     

Sets 5 4 4 4

Reps 4-6 10 6-10 10-15

%1RM 0-5% 50% -

RPE 8 8

WEEK 8 Movement Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift a!le "#$ a&e 'ull Movement )e*&+    2Superset x5    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    Y)ar!ell "#$    ALat 'ulld#$*

   DD) "#$s

Movement D) *&li*e    4./'    YDips  ,ri&ep Exte*si#*    A    D)i&ep url

4

10-15

-

8

Sets 5 4 3 4 4

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

%1RM 5% -

RPE 8 8 8 8

Sets 4 4 3 4 4 4

Reps 10-1( 6-8 10 8-1( 8-1( (0-(5

%1RM 525-6(25% 525-6(25% -

RPE 8 8  

Sets 5 3 3 3 3 3

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

%1RM 6(25-625% -

RPE 8 8 8 8 

Sets 5 4 5 5

Reps 10-1( 10 10-15 10-15

%1RM 6(25-625% 4(25-425% -

RPE 8 8

Sets 5 4 5

Reps 8-1( 5 10-15

%1RM 5% -

RPE 8 8

WEEK  Movement Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift a!le "#$ a&e 'ull Movement )e*&+    2Superset x3    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    YD) "#$s    ALat 'ulld#$*

   D

Movement D) *&li*e    4./'  ,ri&ep Exte*si#*

   A)i&ep url    D

5

10-15

-

8

Sets 5 4 3 4 4 4

Reps 8-10 6-8 10 8-1( 8-1( (0-(5

%1RM 6(25-625% 525-6(25% -

RPE 8 8 8 8

Sets 4 5 5 5 5 5

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

%1RM 625-(25% -

RPE 8 8 8 8 

Sets 4 4 3 3 3

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

%1RM 6(25-625% 4(25-425% -

RPE 8 8 8

Sets 5 5 3 4 4

Reps 8-1( 5 10-15 10-15 10-15

%1RM 5% -

RPE 8 8 8

Sets

Reps

%1RM

RPE

WEEK 10 Movement Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift a!le "#$ a&e 'ull Movement )e*&+    2Superset x5 a&e 'ulls    Y    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    Y)ar!ell "#$    ALat 'ulld#$*    DD) "#$s

Movement D) *&li*e    4./'    YDips  ,ri&ep Exte*si#*    A    D)i&ep url

WEEK 11 Movement

Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift a!le "#$ a&e 'ull Movement )e*&+    2Superset x5    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    Y)ar!ell "#$    ALat 'ulld#$*    DD) "#$s

Movement D) *&li*e    4./'    YDips  ,ri&ep Exte*si#*    A    D)i&ep url

5 5 4 4 4 4

5-8 6-8 10 8-1( 8-1( (0-(5

625-(25% 525-6(25% -

8 8  

Sets 5 5 5 5 5 5

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

%1RM (25-25% -

RPE 8    

Sets 5 5 3 3 3

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

%1RM 625-(25% 5(25% -

RPE 8 8 8

Sets 4 3 3 4 4

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

%1RM 8% -

RPE 8 8 8

Sets 5 4 4 4 4 4

Reps 4-6 8-10 10 8-1( 8-1( (0-(5

%1RM (25-25% 525-6(25% -

RPE 8 8  

WEEK 1( Movement Deadlifts    1Squat    YLu*ges Ea&+ Leg    ASuperset x4    D Sti Legged Deadlift a!le "#$ a&e 'ull

Movement )e*&+    2Superset x5    Y a&e 'ulls    A Lateral "aise    D ,ri&ep 'us+d#$* )i&ep url 'us+ ps Movement Squat    3Sti Legged DL    Y)ar!ell "#$    ALat 'ulld#$*    DD) "#$s

Movement D) *&li*e    4./'    YDips  ,ri&ep Exte*si#*    A    D)i&ep url

Sets 6 5 5 5 5 5

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

%1RM 25-8(25% -

RPE     

Sets 5 4 4 4 4

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

%1RM (25-25% 5(25% -

RPE 8 8 8

Sets 5 4 3 4 4

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

%1RM 25% -

RPE 8 8 8

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