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