Kizen Training - 12 Week Strength and Fat Loss Program

12 WEEK - Strength & FatLoss WEEK 1 Movement Sets Reps %1RM RPE Deadlifts 4 8-10 55-60% - DAY 1 Squat 3 8-10 50-55% - Superset x3 - - - - Stiff Legged DL 3 10-15 - 8 Cable Row 3 10-15 - 8 Face Pull 3 20-25 - 8 Movement Sets Reps %1RM RPE Bench 4 8-10 60-65% - DAY 2 Superset x4 - - - - Face Pulls 4 30 - 8 Lateral Raise 4 10-15 - 8 Tricep Pushdown 4 10-15 - 8 Bicep Curl 4 10-15 - 8 Movement Sets Reps %1RM RPE Squat 4 8-10 60-65% - DAY 3 Stiff Legged DL 3 10 40-45% - DB Rows 4 10-15 - 8 Lat Pulldown 4 10-15 - 8 Movement Sets Reps %1RM RPE DB Incline 4 8-12 - 8 DAY 4 OHP 3 5 70% - Tricep Extension 4 10-15 - 8 Bicep Curl 4 10-15 - 8 WEEK 2 Movement Sets Reps %1RM RPE Deadlifts 4 6-8 60-65% - DAY 1 Squat 3 8-10 50-55% - Superset x3 - - - - Stiff Legged DL 3 10-15 - 8 Cable Row 3 10-15 - 8 DAY Face Pull 3 20-25 - 8 Movement Sets Reps %1RM RPE Bench 4 6-8 65-70% - DAY 2 Superset x4 - - - - Face Pulls 4 30 - 8 Lateral Raise 4 10-15 - 8 Tricep Pushdown 4 10-15 - 8 Bicep Curl 4 10-15 - 8 Movement Sets Reps %1RM RPE Squat 4 6-8 60-65% - DAY 3 Stiff Legged DL 4 10 45-50% - DB Rows 4 10-15 - 8 Lat Pulldown 4 10-15 - 8 Movement Sets Reps %1RM RPE DB Incline 5 8-12 - 8 DAY 4 OHP 4 5 70% - Tricep Extension 4 10-15 - 8 Bicep Curl 4 10-15 - 8 WEEK 3 Movement Sets Reps %1RM RPE Deadlifts 5 5 65-70% - DAY 1 Squat 4 8-10 50-55% - Superset x4 - - - - Stiff Legged DL 4 10-15 - 8 Cable Row 4 10-15 - 8 Face Pull 4 20-25 - 8 Movement Sets Reps %1RM RPE Bench 5 4-6 70-75% - DAY 2 Superset x4 - - - - Face Pulls 4 30 - 8 Lateral Raise 4 10-15 - 8 Tricep Pushdown 4 10-15 - 8 Bicep Curl 4 10-15 - 8 Movement Sets Reps %1RM RPE Squat 5 5-8 65-70% - DAY 3 Stiff Legged DL 5 10 50% - 8 Lat Pulldown 4 6-10 . 8 Bicep Curl 4 10-15 . .DAY 3 DB Rows 5 8-12 . - Stiff Legged DL 4 10-15 . 8 Movement Sets Reps %1RM RPE DB Incline 5 6-8 . 8 Movement Sets Reps %1RM RPE DB Incline 4 6-8 . . . 8 Bicep Curl 5 10-15 . 8 Movement Sets Reps %1RM RPE Squat 5 4-6 70-75% - DAY 3 Stiff Legged DL 4 10 50% - DB Rows 4 6-10 . 8 WEEK 4 Movement Sets Reps %1RM RPE Deadlifts 5 4-6 70-75% - DAY 1 Squat 4 8-10 50-55% - Superset x4 . 8 DAY 4 OHP 3 5 72. 8 Movement Sets Reps %1RM RPE Bench 6 4-6 75-80% - DAY 2 Superset x4 . 8 DAY 4 OHP 5 5 70% - Tricep Extension 5 10-15 . 8 Cable Row 4 10-15 . . 8 . - Face Pulls 4 30 . 8 Lateral Raise 4 10-15 . 8 Bicep Curl 5 10-15 . 8 Tricep Pushdown 4 10-15 . 8 Lat Pulldown 5 8-12 . 8 Face Pull 4 20-25 .5% - Tricep Extension 5 10-15 . . 8 Superset x4 . 8 Superset x4 . 8 Movement Sets Reps %1RM RPE DB Incline 5 8-12 . . 8 OHP 4 5 73% - DAY 4 Tricep Extension 5 10-15 . 8 Face Pull 4 20-25 . 8 Lat Pulldown 5 10-15 . 8 Movement Sets Reps %1RM RPE Bench 5 8-10 60-65% - Superset x5 . 8 Lateral Raise 5 10-15 . 8 Cable Row 4 8-12 . 8 Bicep Curl 5 10-15 . - Stiff Legged Deadlift 4 8-12 . . 8 . . 8 WEEK 6 Movement Sets Reps %1RM RPE Deadlifts 4 8-10 60-65% - Squat 4 6-8 55-60% - DAY 1 Lunges (Each Leg) 3 10 . 8 Push Ups 5 . . 8 Bicep Curl 5 10-15 . 8 Movement Sets Reps %1RM RPE Squat 4 10-12 60-65% - Stiff Legged DL 4 10 40-45% - DAY 3 DB Rows 5 10-15 . . - Tricep Pushdown 5 10-15 . - Stiff Legged Deadlift 4 8-12 . .WEEK 5 Movement Sets Reps %1RM RPE Deadlifts 4 10-12 55-60% - DAY 1 Squat 3 6-8 55-60% - Lunges (Each Leg) 3 10 . - DAY 2 Face Pulls 5 30 . 8 Movement Sets Reps %1RM RPE Bench 4 6-8 65-70% - Superset x5 . 8 Bicep Curl 5 10-15 . . . 8 Lateral Raise 5 10-15 . 9 Movement Sets Reps %1RM RPE Bench 4 4-6 70-75% - Superset x5 . 8 Tricep Extension 4 10-15 . 9 Face Pull 4 20-25 . . 8 Movement Sets Reps %1RM RPE Squat 4 6-8 60-65% - Stiff Legged DL 4 10 45-50% - DAY 3 Barbell Row 3 6-10 . - Stiff Legged Deadlift 4 8-12 . 8 Face Pull 4 20-25 . 9 . . - DAY 2 Face Pulls 5 30 . 8 Bicep Curl 4 10-15 . 8 Tricep Pushdown 5 10-15 . 8 DB Rows 3 10-15 . .DAY Cable Row 4 8-12 . 9 Lateral Raise 5 10-15 . 8 Lat Pulldown 3 10-15 . - DAY 2 Face Pulls 5 30 . . . 8 Movement Sets Reps %1RM RPE DB Incline 5 8-12 . 8 Cable Row 4 8-12 .5% - DAY 4 Dips 3 10-15 . 8 Push Ups 5 . 8 OHP 5 5 72. 8 Superset x4 . 8 WEEK 7 Movement Sets Reps %1RM RPE Deadlifts 5 5-8 65-70% - Squat 5 6-8 55-60% - DAY 1 Lunges (Each Leg) 4 10 . 9 Push Ups 5 . 8 Tricep Extension 4 10-15 .0% - DAY 3 Barbell Row 3 6-10 . . 8 Lat Pulldown 3 10-15 . 9 Push Ups 5 . 9 Face Pull 4 20-25 . . . 9 Tricep Pushdown 5 10-15 . 9 Movement Sets Reps %1RM RPE Squat 5 4-6 70-75% - Stiff Legged DL 4 10 50% - DAY 3 Barbell Row 4 6-10 . - Stiff Legged Deadlift 4 8-12 .0% - DAY 4 Dips 3 10-15 . 8 Superset x4 . 9 Bicep Curl 5 10-15 . . 8 Cable Row 4 8-12 . 8 DB Rows 3 10-15 . 9 Lateral Raise 5 10-15 . 8 Bicep Curl 4 10-15 .DAY 2 Tricep Pushdown 5 10-15 . 8 Lat Pulldown 4 10-15 . . 8 OHP 3 5 75. 8 Movement Sets Reps %1RM RPE DB Incline 4 6-8 . 9 Movement Sets Reps %1RM RPE Squat 5 5 65-70% - Stiff Legged DL 5 10 50. . 9 Movement Sets Reps %1RM RPE Bench 6 4-6 75-80% - Superset x5 . 9 Bicep Curl 5 10-15 . 8 . 8 WEEK 8 Movement Sets Reps %1RM RPE Deadlifts 5 4-6 70-75% - Squat 4 8-10 55-60% - DAY 1 Lunges (Each Leg) 4 10 . - DAY 2 Face Pulls 5 30 . 5% - Superset x3 .5-67.5% - DAY 1 Lunges (Each Leg) 3 10 . 9 Movement Sets Reps %1RM RPE Squat 5 10-12 62.5% - Stiff Legged DL 4 10 42.5% - DAY 3 DB Rows 5 10-15 .5% - Squat 4 6-8 57. 8 Bicep Curl 4 10-15 . 8 WEEK 9 Movement Sets Reps %1RM RPE Deadlifts 4 10-12 57. 9 Movement Sets Reps %1RM RPE Bench 5 8-10 62. 8 Movement Sets Reps %1RM RPE DB Incline 5 8-12 . 8 Movement Sets Reps %1RM RPE DB Incline 5 6-8 . . 8 Lateral Raise 3 10-15 . 8 Superset x4 . .5-67. 8 Lat Pulldown 5 10-15 . 8 . - Stiff Legged Deadlift 4 8-12 . - DAY 2 Face Pulls 3 30 .5-62.5-47. . 8 OHP 4 5 75% - DAY 4 Dips 3 10-15 . 8 Push Ups 3 . 8 Cable Row 4 8-12 . 8 Bicep Curl 3 10-15 . . 8 Tricep Extension 4 10-15 .5-62. 8 OHP 4 5 75% - DAY 4 Tricep Extension 5 10-15 . 9 Face Pull 4 20-25 .DAY 3 DB Rows 4 10-15 . . 8 Tricep Pushdown 3 10-15 . 8 Push Ups 5 . 8 OHP 5 5 75% - DAY 4 Dips 3 10-15 . 8 WEEK 11 Movement Sets Reps %1RM RPE AY 1 . 8 DB Rows 3 10-15 . . 8 Cable Row 4 8-12 .5-72.5-67.5% - DAY 1 Lunges (Each Leg) 3 10 .DAY 4 Bicep Curl 5 10-15 .5-62.5-67. - DAY 2 Face Pulls 5 30 .5% - Stiff Legged DL 4 10 42. 8 Movement Sets Reps %1RM RPE DB Incline 5 8-12 . 8 WEEK 10 Movement Sets Reps %1RM RPE Deadlifts 5 8-10 62.5% - Superset x5 . 8 Bicep Curl 4 10-15 . 8 Lateral Raise 5 10-15 .5% - Squat 4 6-8 57. 9 Movement Sets Reps %1RM RPE Squat 4 6-8 62. 8 Superset x4 . 8 Lat Pulldown 3 10-15 . 8 Face Pull 4 20-25 . .5-47.5% - DAY 3 Barbell Row 3 6-10 . . 8 Tricep Pushdown 5 10-15 . - Stiff Legged Deadlift 4 8-12 . 8 Movement Sets Reps %1RM RPE Bench 4 6-8 67. . . 8 Bicep Curl 5 10-15 . - Tricep Extension 4 10-15 . . 9 . 8 Cable Row 4 8-12 . . . - Tricep Extension 4 10-15 .5% - DAY 1 Lunges (Each Leg) 4 10 . Deadlifts 5 5-8 67. 9 Push Ups 5 . 8 Bicep Curl 4 10-15 . 9 Movement Sets Reps %1RM RPE Bench 5 4-6 72.5% - Squat 4 8-10 57. . 8 Lateral Raise 5 10-15 . 8 Cable Row 4 8-12 . 9 Movement Sets Reps %1RM RPE Squat 5 5-8 67. - Stiff Legged Deadlift 4 8-12 .5-62. .5-62. . 9 Bicep Curl 5 10-15 . 8 OHP 3 5 78% - DAY 4 Dips 3 10-15 .5-77.5% - Squat 5 6-8 57. 8 WEEK 12 Movement Sets Reps %1RM RPE Deadlifts 5 4-6 72. 8 Superset x4 . 9 Face Pull 4 20-25 . 8 Superset x4 .5% - Stiff Legged DL 5 10 52. 8 Lat Pulldown 3 10-15 . 9 Tricep Pushdown 5 10-15 .5-72.5% - DAY 3 Barbell Row 3 6-10 . 8 Movement Sets Reps %1RM RPE DB Incline 4 6-8 . 9 Face Pull 4 20-25 .5% - DAY 1 Lunges (Each Leg) 4 10 .5-72. - DAY 2 Face Pulls 5 30 . 8 DB Rows 3 10-15 .5% - Superset x5 . - Stiff Legged Deadlift 4 8-12 . .5-77. 8 OHP 4 5 77. 8 Bicep Curl 4 10-15 . Movement Sets Reps %1RM RPE Bench 6 4-6 77. 8 . 9 Movement Sets Reps %1RM RPE Squat 5 4-6 72. 9 Tricep Pushdown 5 10-15 . 9 Push Ups 5 . 8 Lat Pulldown 4 10-15 . .5% - DAY 3 Barbell Row 4 6-10 .5-77.5% - Stiff Legged DL 4 10 52. - Tricep Extension 4 10-15 . 9 Bicep Curl 5 10-15 . 8 Movement Sets Reps %1RM RPE DB Incline 5 6-8 . . 9 Lateral Raise 5 10-15 .5-82. - DAY 2 Face Pulls 5 30 . .5% - Superset x5 .5% - DAY 4 Dips 3 10-15 . 8 DB Rows 4 10-15 . 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 .