Kizen Back Hypertrophy Program Spreadsheet (2020)

Kizen Back Hypertrophy Program Spreadsheet

Last updated April 18, 2020

Experience level: Beginner
Weeks: 9

Powerlifting 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.

Contents

1 Kizen Back Hypertrophy Program Overview
2 Kizen Back Hypertrophy Program Spreadsheet
- 2.1 Related Programs

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!