KIZEN Infinite Off-Season & Deload

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Deadlift (Barbell)

Squat (Paused)

Stiff Leg Deadlift

Bent Over Row (Barbell)

Plank

Face Pull

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Skull Crusher

Hammer Curl

Squat (Barbell)

Deadlift (Paused)

Chest Supported Row (Machine)

Hanging Leg Raise

Bench Press (Close Grip)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Overhead Tricep Extension (Cable)

Seated Dumbbell Curl

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