Kizen — Infinite Off Season

Four weeks of four-day lifting add sets and use final-set reps to raise next week's percentage, with an optional deload.

By Kizen Training

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Maxes

kg
1-rep max
kg
1-rep max
kg
1-rep max
kg
1-rep max

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Week 1, day 1

Session 1
  • 3×Plank 0:30

Week 1, day 2

Session 2
  • Cable face pull
    3 × 30
  • Barbell bench press57.75 kg
    3 × 5, 1 × max
  • Incline dumbbell bench press
    3 × 10
  • Lat pulldown
    3 × 10
  • EZ bar skullcrusher
    3 × 10
  • Dumbbell hammer curl
    3 × 10

Week 1, day 3

Session 3
  • 3×Plank 1:00

Week 1, day 4

Session 4
  • Cable face pull
    3 × 30
  • Spoto bench press49.5 kg
    3 × 10
  • Barbell overhead press38.5 kg
    3 × 5, 1 × max
  • Lat pulldown
    3 × 15
  • Rope triceps pressdown
    3 × 15
  • Dumbbell biceps curl
    3 × 15

Where it takes you

Each activity’s weight or minutes, workout by workout, over the first 5 weeks.

Conventional deadlift
90100110Wk 145
Plank1.5 → 3 min+1.5
123Wk 145
Barbell bench press57.75 → 49.5 kg−8.25
455055Wk 145
Back squat
707580Wk 145
Barbell overhead press
32.53537.5Wk 145

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Latissimus dorsi18
  • Scapular retractors12 + 6
  • Gluteals12
  • Triceps9 + 6
  • Biceps6 + 18
  • Brachialis6
  • Hamstrings6
  • Pectorals6
  • Quadriceps6
  • Deltoids3
  • Anterior deltoids12
  • Forearms12
  • Posterior deltoids12
  • Spinal erectors12
  • Serratus anterior9
  • Adductors6
  • Brachioradialis6
  • Upper trapezius3

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
1day 1day 2day 3day 4
2day 1day 2day 3day 4
3day 1day 2day 3day 4
4day 1day 2day 3day 4
5day 1day 2day 3day 4

How it works

The program’s own rules, as Catalyst runs them.

Choose a four-week cycle, with or without the extra deload, before starting. Keep the four starting maxima throughout. Each main lift finishes with one max-rep set at its current percentage. For the next week, add two-and-a-half percentage points after eight or more reps, keep the percentage after five to seven, and subtract two-and-a-half after four or fewer. This progression ends in week four. Decide whether to test a maximum afterward, planning warm-ups, attempts and stopping points yourself. Keep assistance exercises fixed during the main cycle and choose deload exercises only for deload workouts. Choose squat tempo, pause length, cable attachments and skull-crusher equipment; the examples use an EZ bar for skull crushers and a rope for pressdowns. Choose rest and assistance weights yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Barbell
  • Cable stack
  • Dumbbells
  • EZ curl bar
  • Flat bench
  • Lat pulldown machine
  • Elevated deadlift pulling blocks
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Kizen — Infinite Off Season in Catalyst

Every set ready. Every weight right.

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