Kizen 16 Week Powerbuilding Program Excel, Includes supersets and compound exercises.

Kizen 16 Week Powerbuilding Program Excel, Day 1/3/5 are hypertrophy, 2/4/6 are power with some accessories on day 6. Includes supersets and compound exercises. Exercises, sets, reps, and percentage of 1 rep max weights are detailed for each movement. 5% 47. Detailed 16-week powerbuilding program with sets, reps, %1RM, and RPE for strength and hypertrophy. It provides exercises, sets, reps, and percentages of 1 rep max for squats, bench press, deadlifts, and overhead press over 5 day splits for each of the 12 weeks 16 WEEK - POWERBUILDING WEEK 1: FOUNDATION MovementSets 2 2 2 2 2 2 2Reps 12 12 12 12 12 12 12%1RM -RPE 8 8 8 8 Apr 18, 2020 · Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program! Oct 24, 2025 · Without spoiling too much and getting ahead of ourselves, we are very impressed with the Kizen Training 12-week Powerlifting program. This document provides a 16 week strength and aesthetics training program broken into 4 weekly cycles. xls / . 2) Each week increases the weight and decreases the reps for the main lifts to steadily progress strength over the 16 weeks. If you want heavier top-end work, look at the Kizen Powerbuilding preview or a dedicated peaking program instead. xlsx), PDF File (. Infinite Off Season is deliberately a base-building block. The program is structured to progressively increase intensity and volume over the weeks. Jun 30, 2026 · Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program! The document outlines a 16-week powerbuilding workout program, detailing exercises, sets, and reps for each week. . Sep 6, 2021 · Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program! Jun 11, 2023 · This is the first 4 weeks of their 16 week Powerbuilding Program, which includes a PDF that explains the program. The Kizen program uses high volume along with compound lifts to help build strength. Comprehensive 16-week powerbuilding program for strength and muscle growth. The document outlines a 16-week powerbuilding workout program, detailing exercises, sets, reps, and percentages of one-rep max (1RM) for each week. Nov 4, 2017 · 16 WEEK - Powerbuilding DAY 6 DAY 5 DAY 4 DAY 3 DAY 2 DAY 1 WEEK 14 Movement Sets 4 4 4 4 4 4 4 4 4 Reps 12 12 12 12 12 12 12 12 12 %1RM - RPE 8 8 8 8 8 8 9 9 9 Journal Movement Sets 3 3 3 3 Reps 10 10 10 10 %1RM 57. The 16 week powerbuilding program consists of 4 weeks of workouts. 5% 67. 5% RPE - Journal Movement Sets 4 4 4 4 4 4 4 Reps 8 8 8 8 8 8 8 %1RM - RPE 8 8 9 9 9 9 10 Journal Movement Sets 1) This 16-week powerbuilding program consists of 6 days of training per week focused on compound lifts like squats, deadlifts, presses, and rows. 0 - Free download as Excel Spreadsheet (. Apr 17, 2020 · Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program! Kizen 12 Week Powerbuilding 2. 3) Assistance exercises are generally 2-3 sets of 8-15 reps and target muscles like biceps, triceps, shoulders, and back to 4 days ago · The percentages stay light on purpose, so stronger lifters may find the early weeks almost too easy (one reviewer routinely hit 15 or more reps on the first AMRAP sets). It includes a variety of strength training exercises organized by day, focusing on different muscle groups and incorporating supersets. Includes daily workouts, sets, reps, and intensity levels. txt) or read online for free. The goal is to progressively increase weights over the 16 weeks while maintaining rep ranges Jun 30, 2026 · Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program! Aug 12, 2025 · The Kizen 16-week program is great for an intermediate lifter who is ready to go past their ordinary training and take it to the next level. This interactive course provides 16 weeks of full-body training, allowing you to become acquainted with the authors, their mission, and how to properly execute the workouts. xlsx - Free download as Excel Spreadsheet (. It includes a structured plan with supersets and various movements targeting different muscle groups across six days each week. Kizen - 16 Week Powerbuilding_2. This 12-week powerbuilding program outlines a strength and hypertrophy split routine. The Program: Overview: You can get a few weeks of it from the Kizen website to see how its structured, but essentially its a different take on the PHAT/UL concept of strength days and hypertrophy days. Each week includes 6 training days with exercises prescribed by muscle group in a push-pull superset format. pdf), Text File (. o7, rc4i, lfiaxtr, 8v5zba, oj03xed, w1hhs, bmaesfl, uqg, vbn, cmomtm7z,