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Home » Programs » Best Bodybuilding Programs » Kizen Back Hypertrophy Program Spreadsheet

Kizen Back Hypertrophy Program Spreadsheet

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By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 9

Meet prep program: No

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a Google spreadsheet for Kizen’s free back hypertrophy program.  If you want a huge, thick back, you’re in the right place. For the full scoop, sign up for free over at Kizen, but here’s the jist.

Kizen Back Hypertrophy Program Overview

  • 8 week program
  • 3 days per week
  • Allows for input of max number of bodyweight pull ups
  • Most workouts consist of pull ups (bodyweight and weighted) and two horizontal rowing movements
  • Program can be repeated
  • There is an optional week 9 deload

For more programs and online coaching, check out Kizen’s site!

Kizen Back Hypertrophy Program Spreadsheet

Kizen 8 Week Back Hypertrophy Program | LiftVault.com

 

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Bodybuilding Program, Bodyweight Workout Programs, Programs
Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan



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