Home
Add Document
Sign In
Register
Kizen Training - 12 Week Strength and Fat Loss Program
Home
Kizen Training - 12 Week Strength and Fat Loss Program
strength and conditioning program for intermediate weightlifters...
Author:
daniel osborne
178 downloads
1695 Views
105KB Size
Report
DOWNLOAD .PDF
Recommend Documents
352852484-Kizen-Training-12-Week-Strength-and-Fat-Loss-Program.xlsx
Full description
Free Gift Strength Training for Fat Loss
Strength Training
KIZEN 6 Week Bench Program
KIZEN 6 Week Bench Program
KIZEN 6 Week Bench Program
Excel
KIZEN 16 Week Powerbuilding
Kizen
8-Week Dumbbell Body Weight Fusion Fat Loss Program
Full description
Lactic Acid Training for Fast Fat Loss
fast fat loss
Lactic Acid Training for Fast Fat Loss
fast fat loss
Metabolic Surge - Rapid Fat Loss Program
Metabolic Surge - Rapid Fat Loss Program
10 Week Personal Training Program
Full description
Strength Training for Karate Point Fighting-12.Week. Karate.shotokan.kata.Kumite.kihon.oliva.vide
Karate Strength Training
Fat Loss For Life
Nutrition GuideDescripciĆ³n completa
2K10 Fat Loss
TT 2K10 Fat Loss Program
101 Fat Loss Fixes
Diet and fitness
2K10 Fat Loss
TT 2K10 Fat Loss ProgramDescripciĆ³n completa
Strength Training and Coordination
Strength Training and Coordination: An Integrative Approach
Florida Strength & Training Program
Strength and Conditioning
Florida Strength & Training Program
Strength and ConditioningFull description
Rapid Fat Loss
Use kettlebells for rapid fat lossFull description
Controversial Fat Loss
Controversial Fat Loss
Fat Loss Optimizer Guide
Nutrition Guide for Fitness
Fat Loss Factor Book
Fat Loss Forever
FAT LOSSFull description
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
×
Report "Kizen Training - 12 Week Strength and Fat Loss Program"
Your name
Email
Reason
-Select Reason-
Pornographic
Defamatory
Illegal/Unlawful
Spam
Other Terms Of Service Violation
File a copyright complaint
Description
×
Sign In
Email
Password
Remember me
Forgot password?
Sign In
Our partners will collect data and use cookies for ad personalization and measurement.
Learn how we and our ad partner Google, collect and use data
.
Agree & close