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Kizen Back Hypertrophy Program Spreadsheet

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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.