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KIZEN - Deload

This document outlines a deload week training plan with 4 days of lifting and reduced weights of 70% of 1RM. Day 1 focuses on deadlifts, back exercises, and core. Day 2 focuses on bench press, pulling exercises for back, and biceps/triceps. Day 3 focuses on squats, a deadlift variation, and more back work. Day 4 focuses on an alternate bench variation, overhead press, pulling, and biceps/triceps. Notes and journal sections are included each day. Optional exercise variations are provided for squats, benches, and deadlifts.

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Zack Freeman
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795 views4 pages

KIZEN - Deload

This document outlines a deload week training plan with 4 days of lifting and reduced weights of 70% of 1RM. Day 1 focuses on deadlifts, back exercises, and core. Day 2 focuses on bench press, pulling exercises for back, and biceps/triceps. Day 3 focuses on squats, a deadlift variation, and more back work. Day 4 focuses on an alternate bench variation, overhead press, pulling, and biceps/triceps. Notes and journal sections are included each day. Optional exercise variations are provided for squats, benches, and deadlifts.

Uploaded by

Zack Freeman
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Deload

Squat Bench Deadlift OHP


Do Not Change 70% 70% 70.0% 70%

WEEK 1:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 70.0% 249 -
DAY 1

Select Squat Variation 2 8-10 - 8


Stiff Leg Deadlifts 2 10 - 8
Barbell Rows 2 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - - -
DAY 2

Bench 3 5 70.0% 165 -


Select Bench Variation 2 8-10 - - 8
Pulldown 2 10 - - 8
Skull Crusher 2 10 - - 8
Hammer Curl 2 10 - - 8

Movement Sets Reps %1RM Weight RPE


DAY 3

Squat 3 5 70.0% 207 -


Select Deadlift Variation 3 15 - - 8
Barbell Row 2 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
DAY 4

Select Bench Variation Alt 2 8-10 60.0% 141 -


Overhead Press 3 5 70.0% 95 -
Pulldown 2 15 - - 8
Tricep Pushdown 2 15 - - 8
DB Curl 2 15 - - 8

1
Lift Squat Bench Deadlift OHP
Weight 295 235 355 135
Reps 1 1 1 1
1RM 295 235 355 135

Journal Notes

Journal Notes

Journal Notes

Journal Notes

2
3
Select Squat Variation Select
Squat >7 Reps
Front Squat 4-6 Reps
Pause Squat <4 Reps
Tempo Squat

Select Bench Variation


DB Incline
Close Grip
Incline Barbell
Spoto Press

Select Deadlift Variation


Stiff Leg
Pause Deadlift
Block Pull

Select Bench Variation Alt


Bench
Tempo Bench
Close Grip Bench
Spoto Bench

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