Kizen Infinite Off Season
Bulking
Intermediate
Barbell
Plan Details
The Kizen Infinite Off Season routine by niamak is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
%1RM 16 days plan kizentraining.com
Routine detail
Day 1
Deadlift 70%
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Day 2
Bench press 70%
Est. 55 min
7 exercises
Cable Rope Face Pull
3 Sets x 30 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 5
Deadlift 72.5%
Est. 47 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Day 6
Bench press 72.5%
Est. 60 min
7 exercises
Cable Rope Face Pull
3 Sets x 30 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 7
Squat 72.5%
Est. 44 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Plank
3 Sets
Day 8
OHP 72.5%
Est. 63 min
7 exercises
Cable Rope Face Pull
3 Sets x 30 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Shoulder Press
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Day 9
Deadlift 75%
Est. 52 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Front Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Day 10
Bench press 75%
Est. 65 min
7 exercises
Cable Rope Face Pull
3 Sets x 30 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 11
Squat 75%
Est. 50 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Plank
3 Sets
Day 12
OHP 75%
Est. 68 min
7 exercises
Cable Rope Face Pull
3 Sets x 30 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Shoulder Press
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Day 13
Deadlift 77.5%
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Plank
3 Sets
Day 14
Bench press 77.5%
Est. 55 min
7 exercises
Cable Rope Face Pull
3 Sets x 30 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 15
Squat 77.5%
Est. 39 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Plank
3 Sets
Day 16
OHP 77.5%
Est. 58 min
7 exercises
Cable Rope Face Pull
3 Sets x 30 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Shoulder Press
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
