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Kizen Training 12 Week Strength and Fat Loss Program

The 12 week strength and fat loss program consists of a 4 day per week split with deadlifts, squats, bench press and overhead press as the main lifts. Each week increases the weight and decreases the reps of the main lifts up to a peak strength week 7. Accessory exercises are done in supersets for higher intensity to promote muscle growth and fat loss.

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joey

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100% found this document useful (1 vote)

6K views20 pages

Kizen Training 12 Week Strength and Fat Loss Program

Uploaded by

joey

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

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12 WEEK - Strength & Fat

Loss
WEEK 1
Movement Sets Reps %1RM RPE
Deadlifts 4 8-10 55-60% -
DAY 1

Squat 3 8-10 50-55% -

Superset x3 - - - -
Stiff Legged DL 3 10-15 - 8
Cable Row 3 10-15 - 8
Face Pull 3 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 8-10 60-65% -
DAY 2

Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 4 8-10 60-65% -
DAY 3

Stiff Legged DL 3 10 40-45% -

DB Rows 4 10-15 - 8
Lat Pulldown 4 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 8-12 - 8
DAY 4

OHP 3 5 70% -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 2
Movement Sets Reps %1RM RPE
Deadlifts 4 6-8 60-65% -
DAY 1

Squat 3 8-10 50-55% -

Superset x3 - - - -
Stiff Legged DL 3 10-15 - 8
Cable Row 3 10-15 - 8
DAY
Face Pull 3 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 6-8 65-70% -
DAY 2 Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 4 6-8 60-65% -
DAY 3

Stiff Legged DL 4 10 45-50% -

DB Rows 4 10-15 - 8
Lat Pulldown 4 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
DAY 4

OHP 4 5 70% -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 3
Movement Sets Reps %1RM RPE
Deadlifts 5 5 65-70% -
DAY 1

Squat 4 8-10 50-55% -

Superset x4 - - - -
Stiff Legged DL 4 10-15 - 8
Cable Row 4 10-15 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 5 4-6 70-75% -
DAY 2

Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 5 5-8 65-70% -
DAY 3

Stiff Legged DL 5 10 50% -

DAY 3
DB Rows 5 8-12 - 8
Lat Pulldown 5 8-12 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 6-8 - 8
DAY 4

OHP 5 5 70% -
Tricep Extension 5 10-15 - 8
Bicep Curl 5 10-15 - 8

WEEK 4
Movement Sets Reps %1RM RPE
Deadlifts 5 4-6 70-75% -
DAY 1

Squat 4 8-10 50-55% -

Superset x4 - - - -
Stiff Legged DL 4 10-15 - 8
Cable Row 4 10-15 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 6 4-6 75-80% -
DAY 2

Superset x4 - - - -
Face Pulls 4 30 - 8
Lateral Raise 4 10-15 - 8
Tricep Pushdown 4 10-15 - 8
Bicep Curl 4 10-15 - 8

Movement Sets Reps %1RM RPE

Squat 5 4-6 70-75% -
DAY 3

Stiff Legged DL 4 10 50% -

DB Rows 4 6-10 - 8
Lat Pulldown 4 6-10 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 6-8 - 8
DAY 4

OHP 3 5 72.5% -
Tricep Extension 5 10-15 - 8
Bicep Curl 5 10-15 - 8
WEEK 5
Movement Sets Reps %1RM RPE
Deadlifts 4 10-12 55-60% -
DAY 1 Squat 3 6-8 55-60% -
Lunges (Each Leg) 3 10 - 8
Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 5 8-10 60-65% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - -
Tricep Pushdown 5 10-15 - 8
Bicep Curl 5 10-15 - 8
Push Ups 5 - - 8

Movement Sets Reps %1RM RPE

Squat 4 10-12 60-65% -
Stiff Legged DL 4 10 40-45% -
DAY 3

DB Rows 5 10-15 - 8
Lat Pulldown 5 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 4 5 73% -
DAY 4

Tricep Extension 5 10-15 - 8

Bicep Curl 5 10-15 - 8

WEEK 6
Movement Sets Reps %1RM RPE
Deadlifts 4 8-10 60-65% -
Squat 4 6-8 55-60% -
DAY 1

Lunges (Each Leg) 3 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
DAY
Cable Row 4 8-12 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 6-8 65-70% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - 8
Tricep Pushdown 5 10-15 - 8
Bicep Curl 5 10-15 - 8
Push Ups 5 - - 8

Movement Sets Reps %1RM RPE

Squat 4 6-8 60-65% -
Stiff Legged DL 4 10 45-50% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 5 5 72.5% -
DAY 4

Dips 3 10-15 - 8
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 7
Movement Sets Reps %1RM RPE
Deadlifts 5 5-8 65-70% -
Squat 5 6-8 55-60% -
DAY 1

Lunges (Each Leg) 4 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 4 4-6 70-75% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 9
Lateral Raise 5 10-15 - 9
DAY 2
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 5 65-70% -
Stiff Legged DL 5 10 50.0% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 6-8 - 8
OHP 3 5 75.0% -
DAY 4

Dips 3 10-15 - 8
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 8
Movement Sets Reps %1RM RPE
Deadlifts 5 4-6 70-75% -
Squat 4 8-10 55-60% -
DAY 1

Lunges (Each Leg) 4 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 6 4-6 75-80% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 9
Lateral Raise 5 10-15 - 9
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 4-6 70-75% -
Stiff Legged DL 4 10 50% -
DAY 3

Barbell Row 4 6-10 - 8

Lat Pulldown 4 10-15 - 8
DAY 3
DB Rows 4 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 6-8 - 8
OHP 4 5 75% -
DAY 4

Dips 3 10-15 - 8
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 9
Movement Sets Reps %1RM RPE
Deadlifts 4 10-12 57.5-62.5% -
Squat 4 6-8 57.5-62.5% -
DAY 1

Lunges (Each Leg) 3 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 5 8-10 62.5-67.5% -
Superset x3 - - - -
DAY 2

Face Pulls 3 30 - 8
Lateral Raise 3 10-15 - 8
Tricep Pushdown 3 10-15 - 8
Bicep Curl 3 10-15 - 8
Push Ups 3 - - 9

Movement Sets Reps %1RM RPE

Squat 5 10-12 62.5-67.5% -
Stiff Legged DL 4 10 42.5-47.5% -
DAY 3

DB Rows 5 10-15 - 8
Lat Pulldown 5 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 4 5 75% -
DAY 4

Tricep Extension 5 10-15 - 8

DAY 4
Bicep Curl 5 10-15 - 8

WEEK 10
Movement Sets Reps %1RM RPE
Deadlifts 5 8-10 62.5-67.5% -
Squat 4 6-8 57.5-62.5% -
DAY 1

Lunges (Each Leg) 3 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 8
Face Pull 4 20-25 - 8

Movement Sets Reps %1RM RPE

Bench 4 6-8 67.5-72.5% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - 8
Tricep Pushdown 5 10-15 - 8
Bicep Curl 5 10-15 - 8
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 4 6-8 62.5-67.5% -
Stiff Legged DL 4 10 42.5-47.5% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 5 8-12 - 8
OHP 5 5 75% -
DAY 4

Dips 3 10-15 - -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 11
Movement Sets Reps %1RM RPE
AY 1
Deadlifts 5 5-8 67.5-72.5% -
Squat 5 6-8 57.5-62.5% -

DAY 1
Lunges (Each Leg) 4 10 - 8
Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9

Movement Sets Reps %1RM RPE

Bench 5 4-6 72.5-77.5% -
Superset x5 - - - -
DAY 2

Face Pulls 5 30 - 8
Lateral Raise 5 10-15 - 9
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 5-8 67.5-72.5% -
Stiff Legged DL 5 10 52.5% -
DAY 3

Barbell Row 3 6-10 - 8

Lat Pulldown 3 10-15 - 8
DB Rows 3 10-15 - 8

Movement Sets Reps %1RM RPE

DB Incline 4 6-8 - 8
OHP 3 5 78% -
DAY 4

Dips 3 10-15 - -
Tricep Extension 4 10-15 - 8
Bicep Curl 4 10-15 - 8

WEEK 12
Movement Sets Reps %1RM RPE
Deadlifts 5 4-6 72.5-77.5% -
Squat 4 8-10 57.5-62.5% -
DAY 1

Lunges (Each Leg) 4 10 - 8

Superset x4 - - - -
Stiff Legged Deadlift 4 8-12 - 8
Cable Row 4 8-12 - 9
Face Pull 4 20-25 - 9
Movement Sets Reps %1RM RPE
Bench 6 4-6 77.5-82.5% -
Superset x5 - - - -

DAY 2
Face Pulls 5 30 - 9
Lateral Raise 5 10-15 - 9
Tricep Pushdown 5 10-15 - 9
Bicep Curl 5 10-15 - 9
Push Ups 5 - - 9

Movement Sets Reps %1RM RPE

Squat 5 4-6 72.5-77.5% -
Stiff Legged DL 4 10 52.5% -
DAY 3

Barbell Row 4 6-10 - 8

Lat Pulldown 4 10-15 - 8
DB Rows 4 10-15 - 8