Kensei

This program This program features three forms of progression depending on exercise selection and order: standard double progression, dynamic double progression, and triple progression. These systems will ensure progression as your training continues through the 12 weeks.

At a high level, standard double progression means you increase weight once all your sets surpass the rep range. Dynamic double progression means each set functions independently and weight is only increased on a specific set the following week if that set surpasses the rep range. Triple progression follows the same rules as dynamic double progression but also assess rep quality, meaning you must surpass the rep range by 3-4 high quality reps. These are inspired by Bald Omni Man and are explained in detail in his Golden Warrior Program Overview YouTube video.

Main lift reps decrease in the following order depending on the exercise selection: every 6 weeks main compound lifts decrease from 10 to 6, main performance lifts for specific muscle groups decrease from 12 to 8, and weighted calisthenics decrease from 8 to 5. At the beginning of each 6 week cycle aim to have 1-2 RIR for top sets (the heaviest set for main lifts) and keep accessory lifts at the bottom of the rep range with 1-2 RIR so a rep can be added each week. This will ensure steady progression week to week and prevent stalling. By week 3 of each cycle you should be pushing sets to 0 RIR for progression to occur. For exercises with a top set and back-offs weight is added solely depending on the progress of the top set. For standard double progression do not leave reps on the table if one set is progressing faster than others as you need all sets to progress for a weight increase the following week. Instead, push close to failure and take extra rest for your remaining sets. Dynamic double progression is programmed in a way that fatigue should increase per set for those exercises, but if the second set outperforms the first and third set for example it is generally more practical to wait for at least two sets to progress before increasing weight unless the first set solely progresses in which case progression is working as expected.

Check the exercise notes before each lift as this entails the progression type for that exercise and sometimes mentions intensity techniques for the last set as well. Familiarize yourself with the exercise list before your session begins and have a goal rep count for each exercise. Progression takes intention and attention to detail. Have a plan before each session with what you want to accomplish and always prioritize quality work, do not simply go through the motions. Only add ONE set for extra volume if you have stalled in both rep count and quality in an exercise for at least 2+ weeks.

With precision, attention to detail, and quality work you are guaranteed to progress in your training. Much like a Kensei wields his sword with extra care, respect your training to master your practice.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Pull-Up (Weighted)

Leg Press

Smith Machine Deficit Reverse Lunge

Lying Leg Curl

Leg Day

Includes arms from upper body lift to reduce weakness from cumulative fatigue

Romanian Deadlift (Barbell)

Leg Extension

Seated Hamstring Curl

Incline Curl (Dumbbell)

Straight Bar Press Down

Lateral Raise (Cable)

Lower Body

Switches biceps for triceps due to cumulative fatigue from pushing movements

Seated Face Pull

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Chest Supported Lateral Raise

Bicep Curl (EZ Bar)

Spider Hammer Curl

Push Day

Switches triceps for biceps due to cumulative fatigue from rowing movements

Deficit Barbell Row

Lat Pulldown

SA Seated Cable Row

JM Press (Smith Machine)

OH Rope Cable Extension

Pull Day

AD Press

Wide Grip Upright Row

Lat Prayer

Dip (Weighted)

Pec Fly (Dumbbell)

Upper Body

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