KIZEN - Infinite Off Season

4 Week Infinite OffSeason

Squat Bench Deadlift OHP 70% 70% 70.0% 70%

Ending %s From Last Cycle

WEEK 1: DAY 1

Movement

Sets 3 1 3 3 3 3

Reps %1RM Weight 5 70.0% 249 AMRAP 70.0% 249 10 10 10 30 sec -

RPE 8 8 8 -

Sets 3 3 1 3 3 3 3

Reps %1RM Weight 30 5 70.0% 165 AMRAP 70.0% 165 10 10 10 10 -

RPE 8 8 8 8

Movement

Sets 3 1 3 3 3

Reps %1RM Weight 5 70.0% 207 AMRAP 70.0% 207 15 15 60 sec -

RPE 8 8 -

Movement

Sets 3 3 3 1 3 3 3

Reps 30 10 5 AMRAP 15 15 15

RPE 8 8 8

Deadlifts Deadlifts Tempo Squat Stiff Leg Deadlifts Barbell Rows Plank

DAY 4

DAY 3

DAY 2

Movement Face Pull Bench Bench DB Incline Pulldown Skull Crusher Hammer Curl

Squat Squat Block Pull Barbell Row Plank

Face Pull Spoto Bench Overhead Press Overhead Press Pulldown Tricep Pushdown DB Curl

WEEK 2: 1

%1RM Weight 60.0% 141 70.0% 95 70.0% 95 -

DAY 4

DAY 3

DAY 2

DAY 1

Movement Deadlifts Deadlifts Pause Squat Stiff Leg Deadlifts Barbell Rows Plank

Sets 4 1 4 3 3 3

Reps %1RM Weight 5 72.5% 257 AMRAP 72.5% 257 10 10 10 30 sec -

RPE 8 8 8 -

Movement Face Pull Bench Bench DB Incline Pulldown Skull Crusher Hammer Curl

Sets 3 4 1 4 3 3 3

Reps %1RM Weight 30 5 72.5% 170 AMRAP 72.5% 170 10 10 10 10 -

RPE 8 8 8 8

Movement

Sets 4 1 4 3 3

Reps %1RM Weight 5 72.5% 214 AMRAP 72.5% 214 15 15 60 sec -

RPE 8 8 -

Movement

Sets 3 4 4 1 3 3 3

Reps 30 10 5 AMRAP 15 15 15

%1RM Weight 60.0% 141 72.5% 98 72.5% 98 -

RPE 8 8 8

Movement Deadlifts Deadlifts Pause Squat Stiff Leg Deadlifts Barbell Rows Plank

Sets 5 1 5 3 3 3

Reps %1RM Weight 5 75.0% 266 AMRAP 75.0% 266 10 10 10 30 sec -

RPE 8 8 8 -

Movement

Sets

Squat Squat Block Pull Barbell Row Plank

Face Pull Spoto Bench Overhead Press Overhead Press Pulldown Tricep Pushdown DB Curl

AY 2

DAY 1

WEEK 3:

2

Reps

%1RM Weight

RPE

DAY 2

30 5 75.0% AMRAP 75.0% 10 10 10 10 -

176 176 -

8 8 8 8

Sets 5 1 5 3 3

Reps %1RM Weight 5 75.0% 221 AMRAP 75.0% 221 15 15 60 sec -

RPE 8 8 -

Movement

Sets 3 5 5 1 3 3 3

Reps 30 10 5 AMRAP 15 15 15

%1RM Weight 60.0% 141 75.0% 101 75.0% 101 -

RPE 8 8 8

Movement Deadlifts Deadlifts Pause Squat Stiff Leg Deadlifts Barbell Rows Plank

Sets 3 1 3 3 3 3

Reps %1RM Weight 5 77.5% 275 AMRAP 77.5% 275 10 10 10 30 sec -

RPE 8 8 8 -

Movement Face Pull Bench Bench DB Incline Pulldown Skull Crusher Hammer Curl

Sets 3 3 1 3 3 3 3

Reps %1RM Weight 30 5 77.5% 182 AMRAP 77.5% 182 10 10 10 10 -

RPE 8 8 8 8

Movement

Sets 3

DAY 4

DAY 3

Movement

DAY 1

3 5 1 5 3 3 3

DAY 2

Face Pull Bench Bench DB Incline Pulldown Skull Crusher Hammer Curl

Squat Squat Block Pull Barbell Row Plank

Face Pull Spoto Bench Overhead Press Overhead Press Pulldown Tricep Pushdown DB Curl

DAY 3

WEEK 4:

Squat

3

Reps 5

%1RM Weight 77.5% 229

RPE -

DAY 3 DAY 4

Squat Block Pull Barbell Row Plank

1 3 3 3

Movement Face Pull Spoto Bench Overhead Press Overhead Press Pulldown Tricep Pushdown DB Curl

Sets 3 3 3 1 3 3 3

4

AMRAP 77.5% 15 15 60 sec Reps 30 10 5 AMRAP 15 15 15

229 -

%1RM Weight 60.0% 141 77.5% 105 77.5% 105 -

8 8 RPE 8 8 8

Lift Weight Reps 1RM

Squat 295 1 295

Bench Deadlift 235 355 1 1 235 355

OHP 135 1 135

Reps AchievedEst. 1RM 12 358 -

Journal

Notes

Reps AchievedEst. 1RM 12 237 -

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Select Squat Variation Squat Front Squat Pause Squat 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

Select >7 Reps 4-6 Reps <4 Reps