Source note: This guide separates official or clearly attributed program access from FitFrek-owned blank tools. The downloadable FitFrek files do not reproduce paid programming.
On this page
Quick Verdict
What is actually available
All four publicly released preview weeks—not the historical full 16 weeks.
Best for
Lifters with solid squat, bench, deadlift, and overhead-press technique who can recover from six weekly sessions.
Training style
Three barbell-focused days plus three upper-body accessory days built mostly around supersets.
Loading
Percentages of one-rep max on the main work and RPE-based effort on accessory work.
Main strength
It separates strength-focused and hypertrophy-focused sessions instead of tacking all bodybuilding work onto the end of heavy barbell days.
Main limitation
Six days is a serious schedule and recovery commitment, and the public material ends after week four.
Download answer
Download the Excel file directly and enter your own starting maxes.
Excel download
Get the Free 4-Week Preview
Kizen Strength & Aesthetics — Free Four-Week Preview
Four-week Excel preview maintained by Lift Vault.
4WK
Creator-released preview
Kizen Strength & Aesthetics — Free Four-Week Preview
Creator-released four-week guide in PDF format.
Lift Vault says its maintained sheet adds one-rep-max inputs and an RPE reference link to the creator-released four-week preview. Do not call this an untouched official Kizen workbook. The linked PDF also contains dated sales links and supplement mentions; treat those as historical material, not current FitFrek recommendations.
Download Excel (.xlsx)Read the 4-Week PDF
What's Actually Available Now?
Checked Sep 19, 2026
Free public training blockFour weeks
Historical productPaid 16-week Kizen Powerbuilding Program
Current paid-program statusLift Vault reports Kizen Training has closed; no current creator-controlled sales page was verified
Current spreadsheet sourceLift Vault-maintained public copy of the creator-released preview
Current PDF sourcePublic four-week guide hosted by Lift Vault
FitFrek policyLink only to the public preview; no unauthorized copies of the missing paid weeks
The complete paid 16-week program is not currently available from a creator-controlled source. This page provides only the verified four-week preview and a blank FitFrek log.
What Real Users Are Saying
This section summarizes one detailed historical 16-week review and its comment discussion—not broad community consensus. It is anecdotal and is useful mainly for schedule, recovery, and split-experience themes.
Program Overview
Program details
CreatorsSilent Mike, Bart Kwan, and Omar Isuf
Original product16-week powerbuilding program
Public resourceFirst four weeks of the larger program
Primary goalStrength plus hypertrophy
FrequencySix sessions per week
Barbell-focused daysThree
Accessory-focused daysThree
Rest-day pattern in the guideSix sessions in sequence followed by one day off
Main barbell workPercentages of one-rep max
Accessory workRPE-regulated effort
Main inputsSquat, bench press, deadlift, and overhead-press one-rep maxes
Meet-prep roleNot a complete meet-prep block; the public four weeks do not provide a peaking or taper phase
Free spreadsheetCurrent Lift Vault-maintained copy
Free explanatory PDFAvailable
Full paid 16-week versionNo current creator-controlled sales source located; Lift Vault reports it is no longer sold
Powerbuilding, not a powerlifting peak
What the Kizen Preview Actually Is
The Kizen preview is a four-week block built around a simple idea: train like a powerlifter on some days and like a bodybuilder on others.
Kizen separates barbell work from accessory days. Squat, bench, deadlift, overhead press and close variations lead the barbell sessions. Accessory days use supersets and different rep targets for back, shoulders and arms.
The free guide contains the first four weeks of the historical 16-week product, not the remaining 12 weeks or the full paid progression.
Use it to try the training style or as a four-week off-season strength-and-size block—not for meet preparation.
How the Six-Day Week Is Built
Weekly structure
Follow the spreadsheet for exact prescriptions; this is the weekly outline.
Day 1
Hypertrophy — moderate reps
Shoulder, back, and arm supersets centered on sets of 12.
Day 2
Barbell volume
Higher-rep deficit deadlift, squat, bench press, and stiff-leg deadlift work.
Day 3
Hypertrophy — lower reps
Back and arm supersets centered on sets of 8.
Day 4
Heavier barbell work
Squat, close-grip bench press, incline bench press, and overhead press.
Day 5
Hypertrophy — higher reps
Rows, chin-ups, triceps, and biceps work centered on sets of 15.
Day 6
Mixed barbell day
Squat and pause-squat volume, bench work, lower-rep deadlifts, posterior-chain work, and core training.
Day 7
Off
The guide recommends one rest day after the six-session sequence.
Small weekly load increases
How the Four Weeks Progress
The preview uses the following main-lift progression:
- The prescribed percentages generally increase in 2.5-percentage-point steps from week to week.
- The heaviest main work in the public block remains below a true peaking range.
- One high-rep barbell day reduces its number of work sets in week four while the load continues to rise.
- The accessory exercise menu remains mostly stable, with effort controlled through RPE rather than percentage calculations.
Do not keep adding 2.5% indefinitely. After Week 4, either repeat with updated inputs as an intentional adaptation, or choose a complete program with verified progression. No current creator-controlled source for the full progression was found.
RPE, Percentages, and Supersets
Program details
PurposePre-plan the main barbell loads from the one-rep-max inputs
Best inputA recent, technically sound max or conservative estimate
Common errorEntering an old lifetime best or a number the lifter expects to hit soon
RPE 10No additional clean rep available
RPE 9Roughly one rep available
RPE 8Roughly two to three good reps available in the Kizen guide's explanation
Role in the previewRegulate accessory effort without calculating percentages for every movement
StructureComplete the listed movements in sequence with appropriate rest before repeating the group
Busy-gym alternativePerform the exercises separately when occupying several stations would be impractical
Common errorRushing the sequence until load, technique, and target-muscle control collapse
Five-minute setup
How to Set Up Your Copy
Excel or another spreadsheet app
- Select Download Excel (.xlsx).
- Save the file locally.
- Open it in Excel, LibreOffice, Numbers, or another compatible spreadsheet app.
- Replace the sample squat, bench, deadlift and overhead-press maxes.
Optional FitFrek log
The preview includes journal and notes columns. FitFrek’s blank log is optional for a separate record across programs.
FILE
Optional FitFrek XLSX log
FitFrek Program Log
Generic strength and conditioning log; contains no copied Kizen prescriptions
Optional blank log for your completed sessions; no Kizen workouts included.
Download blank program log
Who the Kizen Preview Fits
Lifters who can train six days consistently
Intermediate trainees with reliable technique on the big lifts
People who want strength and visible upper-body hypertrophy in the same block
Lifters comfortable using both percentages and RPE
People who enjoy short, focused sessions rather than fewer very long sessions
Off-season powerlifters who are not currently peaking
Beginners who still progress well on a simpler three-day routine
Anyone who can only guarantee three or four training days
Lifters prioritizing running, conditioning, or sport practice during the same block
Anyone preparing for a powerlifting meet in the near term
Lifters who already struggle to recover from high-frequency training
Anyone searching for the missing paid 12 weeks through unauthorized copies
The schedule is the main filter. Combining or skipping sessions changes the program more than most users expect.
Pros and Cons
Pros
Clear separation between strength-focused and hypertrophy-focused sessions
Three distinct accessory rep targets create variety without constantly changing exercises
Percentage loading makes the main-lift progression easy to understand
RPE keeps accessory loading flexible
The free preview is long enough to evaluate whether six-day powerbuilding suits you
Direct copy and Excel actions remove the shared-sheet access problem
Cons
Six lifting days leave little room for conditioning or another demanding sport
The public material ends after week four
No current creator-controlled sales source was located; Lift Vault reports that the paid full program is no longer sold
The maintained public spreadsheet includes third-party convenience changes and should not be called an untouched official file
Main-lift work in the preview is not specific or heavy enough to peak for a meet
People with poor RPE judgment can turn accessory work into unnecessary failure training
Avoid these before week one
Common Kizen Setup Mistakes
Mistaking the preview for all 16 weeks
The spreadsheet and PDF contain four weeks. Their titles refer to the historical 16-week product.
Keeping the sample maxes
Replace all four sample one-rep-max inputs before using the calculated loads.
Using an inflated one-rep max
Use a current max or conservative estimate with clean technique; inflated inputs make the ten-rep work too heavy.
Turning every accessory set into failure
Respect the RPE targets. Repeated supersets already add substantial upper-body work; taking every set to failure increases recovery demands.
Adding hard cardio on top without removing anything
With six lifting days, adjust conditioning intensity and duration to protect recovery.
Using unverified full-program files
No current creator-controlled sales source was found, and Lift Vault reports that the full program is no longer sold. Anonymous PDFs and forum uploads are not verified official access.
Better Alternatives When Kizen Is Not the Fit
Bottom line
Final Verdict
Choose this preview to try separate barbell and accessory days: three strength-focused sessions and three bodybuilding sessions per week.
Only four weeks are verified. As of September 19, 2026, Lift Vault reported Kizen Training had closed and FitFrek found no current creator-controlled sales page. Do not assume the full program will be available afterward.
Download the Excel file, replace the sample maxes and follow the RPE targets. Use the four weeks to assess whether six lifting days fit your recovery and conditioning.
FAQ
Is the Kizen 16-week powerbuilding program free?
▼
The complete historical 16-week program was a paid product. The resource currently available is the creator-released first four weeks, maintained as a public spreadsheet and PDF by Lift Vault.
Can I still buy the full 16-week Kizen program?
▼
No current creator-controlled sales page was verified. Lift Vault reports that Kizen Training has closed and the paid program is no longer sold.
How do I download the spreadsheet?
▼
Select Download Excel (.xlsx), save the file and open it in a compatible spreadsheet app. Replace the sample squat, bench, deadlift and overhead-press maxes before training.
Can I download the Kizen spreadsheet as Excel?
▼
Yes. Use “Download Excel (.xlsx).” It exports the current public preview without requiring edit access to the shared sheet.
Why does the spreadsheet say 16 weeks if it contains four?
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The file was made as the free opening preview of the historical 16-week product. The public training content ends after week four.
How many days per week is the preview?
▼
Six. It uses three barbell-focused days and three accessory/superset days, followed by a rest day in the guide's suggested layout.
Does Kizen use RPE?
▼
Yes. The main barbell work uses one-rep-max percentages, while many accessory exercises use RPE to regulate effort.
Is the program good for beginners?
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It is usually a better fit for lifters who already have stable technique and can judge effort reasonably well. Most true beginners can progress with fewer sessions and less complexity.
Is it a powerlifting meet-prep program?
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No. The public four-week block stays below the heavy specificity and peaking work expected from a meet-prep plan.
Can I run it in four days instead of six?
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Dropping or combining days changes the program's strength-to-hypertrophy balance. A four-day program designed around four days is usually the cleaner choice.
What should I do after week four?
▼
Either repeat the block intentionally from updated conservative inputs or move to a complete program with a verified progression. Do not treat an anonymous copy of the missing 12 weeks as authoritative.
Is the spreadsheet an official untouched Kizen file?
▼
No. It is a maintained Lift Vault copy of the creator-released free preview, with conveniences including one-rep-max inputs and an RPE reference link.
Sources
Primary, creator, regulatory, and clearly attributed secondary sources used for this guide.
↗
4 Week Powerbuilding Program
Kizen Training creators; public PDF currently hosted by Lift Vault · Creator description of the free four-week sample, six-day schedule, separated strength and hypertrophy days, RPE and superset instructions, and historical full-program scope
Open source →
Verified
↗
Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)
Lift Vault · Current availability, program overview, weekly structure, spreadsheet provenance, current Google Sheet, and Lift Vault's report that Kizen Training closed
Open source →
User Reported
↗
Program Review — Kizen 16 Week Powerbuilding Program
Reddit r/Fitness community · Historical user-experience themes about schedule, hypertrophy, recovery, enjoyment, and difficulty fitting conditioning; anecdotal only
Open source →
User Reported
↗
Calgary Barbell 16 Week Program
FitFrek · Existing FitFrek program-guide composition and related-program comparison; not a factual source for Kizen
Open source →
User Reported
