kupdf.net kizen-training-12-week-strength-and-fat-loss-program
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12 WEEK - Strength & Fat Loss WEEK 1 DAY 1 Movement Sets 4 3 3 3 3 Reps 8-10 8-10 10-15 10-15 20-25 %1RM 55-60% 50-55% - RPE 8 8 8 Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Sets 4 4 4 4 4 Reps 8-10 30 10-15 10-15 10-15 %1RM 60-65% - RPE 8 8 8 8 Movement Squat Sti Legged DL DB Rows Lat Pulldown Sets 4 3 4 4 Reps 8-10 10 10-15 10-15 %1RM 60-65% 40-45% - RPE 8 8 Movement DB Incline OHP Tricep Extension Bicep Curl Sets 4 3 4 4 Reps 8-12 5 10-15 10-15 %1RM 70% - RPE 8 8 8 Sets 4 3 3 3 Reps 6-8 8-10 10-15 10-15 %1RM 60-65% 50-55% - RPE 8 8 Deadlifts Squat Superset x3 Sti Legged DL Cable Row Face Pull DAY 4 DAY 3 DAY 2 Movement DAY 1 WEEK 2 Movement Deadlifts Squat Superset x3 Sti Legged DL Cable Row DAY 1 Face Pull 3 20-25 - 8 Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Sets 4 4 4 4 4 Reps 6-8 30 10-15 10-15 10-15 %1RM 65-70% - RPE 8 8 8 8 Movement Squat Sti Legged DL DB Rows Lat Pulldown Sets 4 4 4 4 Reps 6-8 10 10-15 10-15 %1RM 60-65% 45-50% - RPE 8 8 Movement Sets 5 4 4 4 Reps 8-12 5 10-15 10-15 %1RM 70% - RPE 8 8 8 Sets 5 4 4 4 4 Reps 5 8-10 10-15 10-15 20-25 %1RM 65-70% 50-55% - RPE 8 8 8 Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Sets 5 4 4 4 4 Reps 4-6 30 10-15 10-15 10-15 %1RM 70-75% - RPE 8 8 8 8 Movement Squat Sti Legged DL Sets 5 5 Reps 5-8 10 %1RM 65-70% 50% RPE - DAY 4 DAY 3 DAY 2 Movement DB Incline OHP Tricep Extension Bicep Curl WEEK 3 DAY 1 Movement Deadlifts Squat Superset x4 Sti Legged DL Cable Row Face Pull DAY 3 DAY 2 Movement DAY 3 DB Rows Lat Pulldown 5 5 8-12 8-12 - 8 8 Sets 4 5 5 5 Reps 6-8 5 10-15 10-15 %1RM 70% - RPE 8 8 8 Sets 5 4 4 4 4 Reps 4-6 8-10 10-15 10-15 20-25 %1RM 70-75% 50-55% - RPE 8 8 8 Sets 6 4 4 4 4 Reps 4-6 30 10-15 10-15 10-15 %1RM 75-80% - RPE 8 8 8 8 Squat Sti Legged DL DB Rows Lat Pulldown Sets 5 4 4 4 Reps 4-6 10 6-10 6-10 %1RM 70-75% 50% - RPE 8 8 Movement DB Incline OHP Tricep Extension Bicep Curl Sets 5 3 5 5 Reps 6-8 5 10-15 10-15 %1RM 72.5% - RPE 8 8 8 DAY 4 Movement DB Incline OHP Tricep Extension Bicep Curl WEEK 4 DAY 1 Movement Deadlifts Squat Superset x4 Sti Legged DL Cable Row Face Pull DAY 2 Movement Bench Superset x4 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl DAY 4 DAY 3 Movement WEEK 5 DAY 3 DAY 2 DAY 1 Movement Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift Cable Row Face Pull Sets 4 3 3 4 4 4 Reps 10-12 6-8 10 8-12 8-12 20-25 %1RM 55-60% 55-60% - RPE 8 8 8 8 Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups Sets 5 5 5 5 5 5 Reps 8-10 30 10-15 10-15 10-15 - %1RM 60-65% - RPE 8 8 8 8 Movement Sets 4 4 5 5 Reps 10-12 10 10-15 10-15 %1RM 60-65% 40-45% - RPE 8 8 Sets 5 4 5 5 Reps 8-12 5 10-15 10-15 %1RM 73% - RPE 8 8 8 Sets 4 4 3 4 Reps 8-10 6-8 10 8-12 %1RM 60-65% 55-60% - RPE 8 8 Squat Sti Legged DL DB Rows Lat Pulldown DAY 4 Movement DB Incline OHP Tricep Extension Bicep Curl WEEK 6 DAY 1 Movement Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift DAY 1 Cable Row Face Pull 4 4 8-12 20-25 - 8 8 Sets 4 5 5 5 5 5 Reps 6-8 30 10-15 10-15 10-15 - %1RM 65-70% - RPE 8 8 8 8 8 Sets 4 4 3 3 3 Reps 6-8 10 6-10 10-15 10-15 %1RM 60-65% 45-50% - RPE 8 8 8 Sets 5 5 3 4 4 Reps 8-12 5 10-15 10-15 10-15 %1RM 72.5% - RPE 8 8 8 8 Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift Cable Row Face Pull Sets 5 5 4 4 4 4 Reps 5-8 6-8 10 8-12 8-12 20-25 %1RM 65-70% 55-60% - RPE 8 8 9 9 Movement Bench Superset x5 Face Pulls Lateral Raise Sets 4 5 5 Reps 4-6 30 10-15 %1RM 70-75% - RPE 9 9 DAY 2 Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups DAY 3 Movement Squat Sti Legged DL Barbell Row Lat Pulldown DB Rows DAY 4 Movement DB Incline OHP Dips Tricep Extension Bicep Curl WEEK 7 DAY 2 DAY 1 Movement DAY 2 Tricep Pushdown Bicep Curl Push Ups 5 5 5 10-15 10-15 - - 9 9 9 Sets 5 5 3 3 3 Reps 5 10 6-10 10-15 10-15 %1RM 65-70% 50.0% - RPE 8 8 8 Sets 4 3 3 4 4 Reps 6-8 5 10-15 10-15 10-15 %1RM 75.0% - RPE 8 8 8 8 Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift Cable Row Face Pull Sets 5 4 4 4 4 4 Reps 4-6 8-10 10 8-12 8-12 20-25 %1RM 70-75% 55-60% - RPE 8 8 9 9 Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups Sets 6 5 5 5 5 5 Reps 4-6 30 10-15 10-15 10-15 - %1RM 75-80% - RPE 9 9 9 9 9 Movement Squat Sti Legged DL Barbell Row Lat Pulldown Sets 5 4 4 4 Reps 4-6 10 6-10 10-15 %1RM 70-75% 50% - RPE 8 8 DAY 3 Movement Squat Sti Legged DL Barbell Row Lat Pulldown DB Rows DAY 4 Movement DB Incline OHP Dips Tricep Extension Bicep Curl WEEK 8 DAY 3 DAY 2 DAY 1 Movement DAY 3 DB Rows DAY 4 Movement DB Incline OHP Dips Tricep Extension Bicep Curl 4 10-15 - 8 Sets 5 4 3 4 4 Reps 6-8 5 10-15 10-15 10-15 %1RM 75% - RPE 8 8 8 8 Movement Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift Cable Row Face Pull Sets 4 4 3 4 4 4 Reps 10-12 6-8 10 8-12 8-12 20-25 %1RM 57.5-62.5% 57.5-62.5% - RPE 8 8 9 9 Movement Sets 5 3 3 3 3 3 Reps 8-10 30 10-15 10-15 10-15 - %1RM 62.5-67.5% - RPE 8 8 8 8 9 Sets 5 4 5 5 Reps 10-12 10 10-15 10-15 %1RM 62.5-67.5% 42.5-47.5% - RPE 8 8 Sets 5 4 5 Reps 8-12 5 10-15 %1RM 75% - RPE 8 8 DAY 2 DAY 1 WEEK 9 Bench Superset x3 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups DAY 3 Movement Squat Sti Legged DL DB Rows Lat Pulldown DAY 4 Movement DB Incline OHP Tricep Extension 10-15 - 8 Sets 5 4 3 4 4 4 Reps 8-10 6-8 10 8-12 8-12 20-25 %1RM 62.5-67.5% 57.5-62.5% - RPE 8 8 8 8 Sets 4 5 5 5 5 5 Reps 6-8 30 10-15 10-15 10-15 - %1RM 67.5-72.5% - RPE 8 8 8 8 9 DAY 3 DAY 4 5 Squat Sti Legged DL Barbell Row Lat Pulldown DB Rows Sets 4 4 3 3 3 Reps 6-8 10 6-10 10-15 10-15 %1RM 62.5-67.5% 42.5-47.5% - RPE 8 8 8 DAY 4 Bicep Curl Movement DB Incline OHP Dips Tricep Extension Bicep Curl Sets 5 5 3 4 4 Reps 8-12 5 10-15 10-15 10-15 %1RM 75% - RPE 8 8 8 Sets Reps %1RM RPE WEEK 10 DAY 1 Movement Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift Cable Row Face Pull DAY 2 Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups Movement WEEK 11 DAY 1 Movement DAY 1 DAY 2 DAY 3 DAY 4 Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift Cable Row Face Pull 5 5 4 4 4 4 5-8 6-8 10 8-12 8-12 20-25 67.5-72.5% 57.5-62.5% - 8 8 9 9 Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups Sets 5 5 5 5 5 5 Reps 4-6 30 10-15 10-15 10-15 - %1RM 72.5-77.5% - RPE 8 9 9 9 9 Movement Squat Sti Legged DL Barbell Row Lat Pulldown DB Rows Sets 5 5 3 3 3 Reps 5-8 10 6-10 10-15 10-15 %1RM 67.5-72.5% 52.5% - RPE 8 8 8 Movement Sets 4 3 3 4 4 Reps 6-8 5 10-15 10-15 10-15 %1RM 78% - RPE 8 8 8 Sets 5 4 4 4 4 4 Reps 4-6 8-10 10 8-12 8-12 20-25 %1RM 72.5-77.5% 57.5-62.5% - RPE 8 8 9 9 DB Incline OHP Dips Tricep Extension Bicep Curl WEEK 12 DAY 1 Movement Deadlifts Squat Lunges (Each Leg) Superset x4 Sti Legged Deadlift Cable Row Face Pull DAY 2 Movement Bench Superset x5 Face Pulls Lateral Raise Tricep Pushdown Bicep Curl Push Ups DAY 3 Movement Squat Sti Legged DL Barbell Row Lat Pulldown DB Rows DAY 4 Movement DB Incline OHP Dips Tricep Extension Bicep Curl Sets 6 5 5 5 5 5 Reps 4-6 30 10-15 10-15 10-15 - %1RM 77.5-82.5% - RPE 9 9 9 9 9 Sets 5 4 4 4 4 Reps 4-6 10 6-10 10-15 10-15 %1RM 72.5-77.5% 52.5% - RPE 8 8 8 Sets 5 4 3 4 4 Reps 6-8 5 10-15 10-15 10-15 %1RM 77.5% - RPE 8 8 8 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 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