Kizen First 4 Weeks of 16 Week Strength & Aesthetics - Free Program

	A	B	C	D	E	F	G	H	I	J	N
1	To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) full details here - Thanks, FitFrek
2
3							More Info on RPE		Input 1RM Here (lbs)
4							More Info on RPE		Input 1RM Here (lbs)
5							More about RPE		Squat	350
6	16 Week Strength & Aesthetics								Bench	320
7	16 Week Strength & Aesthetics								Deadlift	400
8		WEEK 1							OHP	200
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10
11		DAY 1	Movement	Sets	Reps	%1RM Weight	%1RM	RPE	Journal		Notes
12			Superset x2	-	-	-	-	-
13			DB Shoulder Press	2	12	-	-	8
14			Wide Grip Pulldown	2	12	-	-	8
15			Superset x2	-	-	-	-	-
16			Cable Row	2	12	-	-	8
17			Cable Tricep Pushdown	2	12	-	-	8
18			DB Lateral Raise	2	12	-	-	8
19			Superset x2	-	-	-	-	-
20			DB French Press	2	12	-	-	8
21			Hammer Curl	2	12	-	-	8
22
23		DAY 2	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
24			Deficit deadlifts	3	10	220	55%	-
25			Squat	3	10	210	60%	-
26			Bench	3	10	190	60%	-
27			Stiff Leg Deadlift	3	10	160	40%	-
28
29		DAY 3	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
30			Superset x2	-	-		-	-
31			Close Grip Pulldown	2	8		-	8
32			Skull Crusher	2	8		-	8
33			Superset x2	-	-		-	-
34			Chest Supported Row	2	8		-	8
35			One Arm Cable Tricep Pushdown	2	8		-	8
36			Barbell Curl	2	8		-	8
37
38		DAY 4	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
39			Squat	3	5	295	70%	-
40			Close Grip Bench	3	5	225	70%	-
41			Incline Bench	3	5	-	-	8
42			Overhead Press	3	5	234.5	70%	-
43
44		DAY 5	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
45			Superset x2	-	-		-	-
46			Barbell Rows	2	15		-	8
47			Rope Tricep Pushdown	2	15		-	8
48			Superset x2	-	-		-	-
49			Chin Up (Use assistance if needed)	2	15		-	8
50			Decline Tricep Extension	2	15		-	8
51			Cable Curl	2	15		-	8
52
53		DAY 6	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
54			Squat	3	7	195	55%	-
55			Pause Squat	3	7	175	50%	-
56			Bench	3	7	175	55%	-
57			Deadlifts	5	3	250	65%	-
58			Hamstring Curl / Glute Ham Raise	3	7		-	10
59			Planks	3	45 sec		-	-
60
61		WEEK 2
62		WEEK 2
63		DAY 1	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
64			Superset x2	-	-		-	-
65			DB Shoulder Press	2	12		-	8
66			Wide Grip Pulldown	2	12		-	8
67			Superset x2	-	-		-	-
68			Cable Row	2	12		-	8
69			Cable Tricep Pushdown	2	12		-	8
70			DB Lateral Raise	2	12		-	8
71			Superset x2	-	-		-	-
72			DB French Press	2	12		-	8
73			Hammer Curl	2	12		-	8
74
75		DAY 2	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
76			Deficit Deadlift	3	10	230	57.5%	-
77			Squat	3	10	220.00	62.5%	-
78			Bench	3	10	200.00	62.5%	-
79			Stiff Leg Deadlift	3	10	170.00	42.5%	-
80
81		DAY 3	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
82			Superset x2	-	-		-	-
83			Close Grip Pulldown	2	8		-	8
84			Skull Crusher	2	8		-	8
85			Superset x2	-	-		-	-
86			Chest Supported Row	2	8		-	8
87			One Arm Cable Tricep Pushdown	2	8		-	8
88			Barbell Curl	2	8		-	8
89
90		DAY 4	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
91			Squat	3	5	255	72.5%	-
92			Close Grip Bench	3	5	230	72.5%	-
93			Incline Bench	3	5		-	8
94			Overhead Press	3	5	145	72.5%	-
95
96		DAY 5	Movement	Sets	Reps		%1RM	RPE	Journal		Notes
97			Superset x2	-	-		-	-
98			Barbell Rows	2	15		-	8
99			Rope Tricep Pushdown	2	15		-	8
100			Superset x2	-	-		-	-