Kizen First 4 Weeks of 16 Week Strength & Aesthetics - Free Program
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZAA
1
To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
2
3
More Info on RPEInput 1RM Here (lbs)
4
5
More about RPESquat419
6
16 Week Strength & AestheticsBench249
7
Deadlift435
8
WEEK 1OHP170
9
10
11
DAY 1MovementSetsReps
%1RM Weight
%1RMRPEJournalNotes
12
Superset x2-----
13
DB Shoulder Press212--8
14
Wide Grip Pulldown212--8
15
Superset x2-----
16
Cable Row212--8
17
Cable Tricep Pushdown212--8
18
DB Lateral Raise212--8
19
Superset x2-----
20
DB French Press212--8
21
Hammer Curl212--8
22
23
DAY 2MovementSetsReps%1RMRPEJournalNotes
24
31024055%-
25
Squat31025060%-
26
Bench31015060%-
27
Stiff Leg Deadlift31017540%-
28
29
DAY 3MovementSetsReps%1RMRPEJournalNotes
30
Superset x2----
31
Close Grip Pulldown28-8
32
Skull Crusher28-8
33
Superset x2----
34
Chest Supported Row28-8
35
One Arm Cable Tricep Pushdown28-8
36
Barbell Curl28-8
37
38
DAY 4MovementSetsReps%1RMRPEJournalNotes
39
Squat3529570%-
40
Close Grip Bench3517570%-
41
Incline Bench35--8
42
Overhead Press35234.570%-
43
44
DAY 5MovementSetsReps%1RMRPEJournalNotes
45
Superset x2----
46
Barbell Rows215-8
47
Rope Tricep Pushdown215-8
48
Superset x2----
49
Chin Up (Use assistance if needed)
215-8
50
Decline Tricep Extension215-8
51
Cable Curl215-8
52
53
DAY 6MovementSetsReps%1RMRPEJournalNotes
54
Squat3723055%-
55
Pause Squat3721050%-
56
Bench3713555%-
57
Deadlifts5327065%-
58
Hamstring Curl / Glute Ham Raise37-10
59
Planks345 sec--
60
61
WEEK 2
62
63
DAY 1MovementSetsReps%1RMRPEJournalNotes
64
Superset x2----
65
DB Shoulder Press212-8
66
Wide Grip Pulldown212-8
67
Superset x2----
68
Cable Row212-8
69
Cable Tricep Pushdown212-8
70
DB Lateral Raise212-8
71
Superset x2----
72
DB French Press212-8
73
Hammer Curl212-8
74
75
DAY 2MovementSetsReps%1RMRPEJournalNotes
76
Deficit Deadlift31025057.5%-
77
Squat310260.0062.5%-
78
Bench310155.0062.5%-
79
Stiff Leg Deadlift310185.0042.5%-
80
81
DAY 3MovementSetsReps%1RMRPEJournalNotes
82
Superset x2----
83
Close Grip Pulldown28-8
84
Skull Crusher28-8
85
Superset x2----
86
Chest Supported Row28-8
87
One Arm Cable Tricep Pushdown28-8
88
Barbell Curl28-8
89
90
DAY 4MovementSetsReps%1RMRPEJournalNotes
91
Squat3530572.5%-
92
Close Grip Bench3518072.5%-
93
Incline Bench35-8
94
Overhead Press3512572.5%-
95
96
DAY 5MovementSetsReps%1RMRPEJournalNotes
97
Superset x2----
98
Barbell Rows215-8
99
Rope Tricep Pushdown215-8
100
Superset x2----
Loading...
 
 
 
KIZEN - Strength & Aesthetics