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KIZEN Infinite Off-Season & Deload
by JC6
3 athletes joined
Program Description
This program is a auto-regulated powerlifting program for your off-season that will help you add a lot of strength and utilizes our methodology of sub-max training to constantly progress while avoiding injury. It's 4 days a week of training and uses AMRAP sets to adjust the weight for the following week so you can continue progressing and avoid plateaus. If you are an intermediate lifter (have at least one year lifting experience) and are not yet advanced (deadlift over 600lb, squat over 500lb etc), this training program should be highly effective. We don't recommend this program for novice lifters, as it is very specific to powerlifting and novices should look to build overall strength. The concept is simple; based upon your performance week to week, the program automatically adjusts what you do the following week. We do this by assessing your performance on your top set, known as your AMRAP set. AMRAP stands for As Many Reps As Possible. In this way the program manages your fatigue. The problem with a program that gives strict percentages for 10-12 weeks is that sometimes life happens. You get stressed, have exams, personal issues etc that interfere with your training. With self regulation, no matter what your stress level, you can get the appropriate training effect with the program. Also, if you're feeling absolutely banged up, we've included an optional deload week that can help get you back on track and training with the appropriate weights.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
May 25, 2024 11:56
Last Edited
Jul 07, 2024 04:53
down_app
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Squat (Paused)
3 Sets
10 Reps
@8
4
Stiff Leg Deadlift
3 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
6
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bench Press (Barbell)
1 Set
AMRAP
70%
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Deadlift (Paused)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 4
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Close Grip)
3 Sets
10 Reps
60%
3
Overhead Press (Barbell)
3 Sets
5 Reps
70%
4
Overhead Press (Barbell)
1 Set
AMRAP
70%
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Seated Dumbbell Curl
3 Sets
15 Reps
@8
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
73%
2
Deadlift (Barbell)
1 Set
AMRAP
73%
3
Squat (Paused)
4 Sets
10 Reps
@8
4
Stiff Leg Deadlift
3 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
6
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
73%
3
Bench Press (Barbell)
1 Set
AMRAP
73%
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
73%
2
Squat (Barbell)
1 Set
AMRAP
73%
3
Deadlift (Paused)
4 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 4
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Close Grip)
4 Sets
10 Reps
60%
3
Overhead Press (Barbell)
4 Sets
5 Reps
73%
4
Overhead Press (Barbell)
1 Set
AMRAP
73%
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Seated Dumbbell Curl
3 Sets
15 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
3
Squat (Paused)
5 Sets
10 Reps
@8
4
Stiff Leg Deadlift
3 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
6
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Bench Press (Barbell)
1 Set
AMRAP
75%
4
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Deadlift (Paused)
5 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 4
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Close Grip)
5 Sets
10 Reps
60%
3
Overhead Press (Barbell)
5 Sets
5 Reps
75%
4
Overhead Press (Barbell)
1 Set
AMRAP
75%
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Seated Dumbbell Curl
3 Sets
15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
78%
2
Deadlift (Barbell)
1 Set
AMRAP
78%
3
Squat (Paused)
3 Sets
10 Reps
@8
4
Stiff Leg Deadlift
3 Sets
10 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
6
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Bench Press (Barbell)
1 Set
AMRAP
78%
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
78%
2
Squat (Barbell)
1 Set
AMRAP
78%
3
Deadlift (Paused)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 4
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Close Grip)
3 Sets
10 Reps
60%
3
Overhead Press (Barbell)
3 Sets
5 Reps
78%
4
Overhead Press (Barbell)
1 Set
AMRAP
78%
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Seated Dumbbell Curl
3 Sets
15 Reps
@8
Day 2
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
4
Lat Pulldown
2 Sets
10 Reps
@8
5
Skull Crusher
2 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Squat (Paused)
2 Sets
8-10 Reps
@8
3
Stiff Leg Deadlift
2 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
5
Plank
3 Sets
0.5-1 mins
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Stiff Leg Deadlift
3 Sets
15 Reps
@8
3
Chest Supported Row (Machine)
2 Sets
15 Reps
@8
4
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 4
1
Face Pull
3 Sets
30 Reps
@8
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
60%
3
Overhead Press (Barbell)
3 Sets
5 Reps
70%
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@8
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@8
6
Seated Dumbbell Curl
2 Sets
15 Reps
@8