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

by Nader Qudimat
Updated June 11, 2023
Powerbuilding (Hypertrophy and Strength)
Experience Level
Undulating Periodization
4 weeks
High volume accessory movements
Increases strength and muscle 
6x weekly training frequency
Only 4 weeks included

Bottom Line

When it comes bench peaking, Silent Mikke, Bart Kwan, and Omar Isuf know how to make a proper program. 

This is the first 4 weeks of their 16 week Powerbuilding Program, which includes a PDF that explains the program. 

The Kizen program uses high volume along with compound lifts to help build strength. 

It's not made for competition meet prep but it can help hypertrophy and strength.  

Make sure you make a copy of the spreadsheet.

For how to save spreadsheet instructions, click here. 

Click Here For Spreadsheet 

One of the most popular programs is now available for free with a 4 week sample. 

This is Kizen, a program created by Silent Mikke, Bart Kwan, and Omar Isuf.

Kizen is a hybrid between hypertrophy and strength training that uses a 6x weekly training frequency with the three big lifts, squats deadlifts, bench press, along with 3 separate days for accessory exercises. 

It's a program that's made to help increase workout load while improving their compound lifts but it isn't made for competition prep. 

 Program Overview

We recommend reading the detailed PDF for the explanation on the Kizen program, which you can find here

This program is designed to maximize strength and muscle size.

The full program shows you what to eat and how to train for 16 weeks but this 4 week sample only shows you the program for a month. 

This 4 week program allows you to add your 1 rep max for calculations as well as a link for RPE reference information. 

The creators of Kizen also have customized programs that have different purposes, from increasing the bench press to losing weight. 

4 Week Kizen Powerbuilding Program Spreadsheet

You can find the spreadsheet for the first 4 weeks in the link below:

Kizen 4 Week Free Program

Kizen's Best Program For Powerbuilding

The creators of Kizen wanted a true powerbuilding program that doesn't have a major focus on strength. 

This is their answer to proper programming. 

Using the periodization of a powerlifting program with the principles of a bodybuilding program.

It uses some days to train as a bodybuilder while other days are focused on powerlifting. 

Kizen is a full 16 week program but this is only the first 4 weeks that they are giving away for free. 

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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