The Infinite Off Season program from Kizen Training is a 5-week powerlifting off-season block you can run over and over. You train 4 days a week, one main lift per day (squat, bench, deadlift, and overhead press), and every main-lift session is a few straight sets of 5 plus one AMRAP top set. Squat, bench, and deadlift each get a second, lighter variation day, so the big three are trained twice a week.
It’s built around submaximal work and autoregulation. You start at 70% of your 1RM and climb to 80% over the five weeks, and the AMRAP set on each main lift decides what happens next: hit 8 or more reps and next week goes up 2.5%, 5 to 7 reps holds the weight, 4 or fewer drops it 2.5%. The goal is to add strength and work capacity between meets without grinding at true maxes.
It’s aimed at intermediate powerlifters who want a low-stress block between competition cycles. The percentages stay light on purpose, so stronger lifters may find the early weeks almost too easy (one reviewer routinely hit 15 or more reps on the first AMRAP sets). If you want heavier top-end work, look at the Kizen Powerbuilding preview or a dedicated peaking program instead. Infinite Off Season is deliberately a base-building block.
Table of Contents
Kizen Infinite Off Season Spreadsheet
The basic breakdown of the Infinite Off Season program is as follows:
- 5-week cycle with an optional deload week
- 4 training sessions per week
- squat twice per week
- bench twice per week
- deadlift twice per week
- overhead press once per week
- Each main lift is straight sets of 5 reps plus one AMRAP top set
- Intensity climbs from 70% up to 80% of your 1RM across the five weeks
- AMRAP autoregulation: 8 or more reps moves you up 2.5% the next week, 5 to 7 reps holds, 4 or fewer moves you down 2.5%
- Enter your maxes once and the spreadsheet fills in every weight for you
- After the 5 weeks you can test a new 1RM, run the cycle again from where you finished, or take the included deload week
All credit to Michael “Silent Mike” Farr and Kizen Training.
Kizen Infinite Off Season Reviews
See more reviews of Infinite Off Season
“I liked it. My only potential issue with it is that it is extremely submaximal. You’re gonna lift between 70-80%. I found that in the lower end of that range I’d get sometimes 15 or more reps on the amrap sets, meaning the 5’s sets were literally RPE 0. That’s probably not optimal.
That said I did make some decent gains off of it.” – from BodyBuilding.com
“PR alert! So today it was time for some max out fun. No idea what to expect but safe to say I’m super stoked about my bench gains. I just benched a 15kg!! PR and busted through that elusive 2 plate barrier like a freight train. Super happy.
Kind of misgrooved the 100kg attempt but could correct it fairly easily, then smoked 102,5 and 105 so went for a bigger jump to 110, that felt heavy but felt like I had a little more so tried 112,5 and got that as well. All attempts on vid.
Squats were kind of weird. Had to squat beltless because mine broke a while back. I thought I smoked 140 for a beltless high bar pr, but at 142,5 I lost all tightness and just flopped down on the safeties. Wanted to try it again and slowed the descent down a touch and it was slightly better but still no chance. With a belt I felt like I could’ve gotten maybe 5-10kg more so all in all I’m not displeased. Did some random backoff work after. 100kgx15 was amrap but cardio rather than my legs were limiting. ” – from BodyBuilding.com
Kizen Infinite Off Season FAQ
What is the Kizen Infinite Off Season program?
It’s a free 5-week powerlifting off-season program from Kizen Training, built by Michael “Silent Mike” Farr. You train 4 days a week and hit each main lift for straight sets of 5 plus an AMRAP top set, working between 70% and 80% of your 1RM. It’s designed to build strength and work capacity between competition cycles, and it repeats as many times as you want.
Is the Kizen Infinite Off Season free?
Yes. You can grab the free spreadsheet above. There’s no paid version you need to run it.
How long is the Kizen Infinite Off Season cycle?
One cycle is 5 weeks, plus an optional deload week. Intensity starts at 70% in week 1 and steps up 2.5% each week to 80% in week 5, assuming you keep hitting your AMRAP targets. Because it’s an “infinite” off-season block, you can start the next cycle right where the last one ended.
What do you do after the 5-week cycle?
You’ve got three options: test a new 1RM to see what the block added, run the cycle again with your starting percentage bumped up (for example 72.5% to 82.5% instead of 70% to 80%), or take the deload week before your next block. The spreadsheet includes the deload week on its own tab.
Who created the Kizen Infinite Off Season?
It comes from Kizen Training, the coaching group founded by Michael “Silent Mike” Farr. You can see Kizen’s other free programs on the Kizen creator page.
Updates
- Rebuilt the spreadsheet to the full 5-week cycle (through 80%), added a Read Me tab, a Calculators tab, and the standard color legend. Corrected the program description from 4 weeks to 5 weeks. Kizen Training has since closed, so its sign-up links were removed; the free spreadsheet remains.
