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Home » Programs » 16 Week Programs » Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 4

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


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

Contents

  • 1 Program Overview
  • 2 Program Detail PDF from Kizen
  • 3 Spreadsheet: 4 Week Powerbuilding Routine Preview
    • 3.1 Related Posts

Program Overview

Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!

As suggested by the name, this program simultaneously builds hypertrophy through higher volume accessory movements, but also helps the athlete continually add weight on the bar. And remember: all else held equal, a larger muscle is a stronger one.

The Kizen powerbuilding program includes:

  • 6x per week training sessions,
  • big three lifts (squat, bench, and deadlifts)
  • near big three variations (not unlike GZCL programming)
  • 3 separates days of accessories and super sets

While the lack of specificity may not make this a good program for meet prep, it’s a good choice for lifters looking to build out their work capacity while still training the major lifts.

Program Detail PDF from Kizen

Again, if you want to read more about this 4 week sample, see the accompanying PDF published by Kizen.

This is the original 4 week program preview offered for free by Kizen, along with two Lift Vault spreadsheet modifications:

  • Added 1RM input for auto calculations
  • Added a link to RPE reference information

If you like this program and want more, check out Kizen! They have customized programs for women and men trying to get stronger, work on their bench, or just lose a few extra pounds.

Spreadsheet: 4 Week Powerbuilding Routine Preview

Kizen First 4 Weeks of 16 Week Strength & Aesthetics - Free Program

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    Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach. Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. Squats workouts…

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Filed Under: 16 Week Programs, 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Powerlifting Program
Tagged With: 4 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

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