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    KIZEN - Deload

    Uploaded by

    Zack Freeman
    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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    © All Rights Reserved
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    KIZEN - Deload

    Uploaded by

    Zack Freeman
    630 views4 pages
    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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    KIZEN Deload training

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    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    630 views4 pages

    KIZEN - Deload

    Uploaded by

    Zack Freeman
    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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    © All Rights Reserved
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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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