This is the free first 4 weeks of Kizen’s 16 week powerbuilding program, put together by Silent Mike, Bart Kwan, and Omar Isuf. You train 6 days a week: three days built around the big three and their variations, and three accessory days run almost entirely as supersets. It comes with a PDF that walks through the reasoning behind the split.
The powerbuilding label is accurate here. The barbell days run at fairly light percentages (40% to 77.5% of your 1RM) for sets of 3 to 10, while the accessory days pile up volume at RPE 6 to 9 in the 8 to 15 rep range. You’re adding weight to the bar and adding size at the same time rather than picking one.
Six sessions a week is the real filter. It suits a lifter with the schedule and work capacity for it who wants to build up general strength and muscle between meet preps. The percentages never get heavy enough for peaking, so this isn’t the block to run into a competition. Note: Kizen Training has since closed, so the paid 16 week version is no longer available. The free 4 week preview below is still complete and still runs.
Table of Contents
Program Overview
- Length: 4 weeks (the free preview of a 16 week program)
- Frequency: 6 days per week
- Structure: 3 barbell days + 3 accessory/superset days
- Loading: Percentage-based on the barbell days, RPE 6 to 9 on accessories
- Inputs: 1RM for squat, bench, deadlift, and overhead press
- Lifts trained: Squat, bench, deadlift, overhead press, plus close-grip, pause, deficit, and stiff-leg variations
The barbell days alternate their emphasis. Day 2 is high-rep work across four lifts at 40% to 67.5%, day 4 is the heaviest day, climbing from 70% to 77.5% for sets of 5, and day 6 mixes moderate squat and bench volume with 5 sets of 3 on deadlift. The percentages step up 2.5% each week across the four weeks, which is where the progression comes from. Week 4 also drops day 2 from three sets to two, so the last week is a little lighter on volume even as the weights go up.
The variation work is similar in spirit to GZCL programming, where a main lift is paired with a near-identical variation rather than a different movement pattern.
Weekly Structure
| Day | Focus | Main work |
|---|---|---|
| Day 1 | Accessories | Shoulders, back, arms as supersets, 2×12 |
| Day 2 | Barbell (volume) | Deficit deadlift, squat, bench, stiff leg deadlift, 3×10 at 40-67.5% (2×10 in week 4) |
| Day 3 | Accessories | Back and arm supersets, 2×8 |
| Day 4 | Barbell (heavy) | Squat, close grip bench, incline bench, overhead press, all 3×5 at 70-77.5% |
| Day 5 | Accessories | Rows, chin-ups, arm supersets, 2×15 |
| Day 6 | Barbell (mixed) | Squat and pause squat 3×7 at 50-62.5%, bench 3×7, deadlift 5×3 at 65-72.5%, hamstrings and planks |
Spreadsheet: 4 Week Powerbuilding Preview
Enter your 1RM for the squat, bench, deadlift, and overhead press at the top and the barbell days fill in. This is the original free Kizen preview with two Lift Vault additions: a 1RM input for auto-calculated weights, and a link to RPE reference information.
Program Detail PDF
The accompanying PDF explains the theory behind the 4 week sample, including why the accessory days are structured as supersets.
Kizen Powerbuilding FAQs
Can I still get the full 16 week program?
No. Kizen Training has closed and the paid program is no longer sold. The 4 week preview here is what remains available, and it’s a complete 4 week block rather than a teaser.
What do I do after the 4 weeks are up?
The percentages climb about 2.5% a week, so the simplest option is to add another 2.5% and repeat the block from your updated maxes. If you’d rather move to a full-length program with the same powerbuilding split, the 10 week powerbuilding program is a reasonable next step.
Do I need to train 6 days a week?
The barbell days (2, 4, and 6) carry the strength work, so those are the ones to keep. If you can only train 4 days, run those three and pick one accessory day. You’ll lose hypertrophy volume, but the strength progression stays intact.
Is this good for meet prep?
No. Nothing goes above 77.5% of your 1RM, so there’s no heavy specificity and no peak. Use it as an off-season block and switch to a peaking program 8 to 12 weeks out.
What else did Kizen put out for free?
The Kizen 6 Week Bench Peaking Program is the other one, and unlike this block it is built to peak.
Updates
- Kizen Training has closed, so its sign-up links and product box were removed. The free spreadsheet and PDF are unaffected and remain hosted here. Documented the actual 6 day structure, replaced the deprecated spreadsheet embed with the standard preview embed, and pointed the Kizen bench program link at its current URL.
