Kizen CoachingFor those who can do pull-ups and want a simple, equipment-light back workout plan.
Kizen created this program to help individuals build their back using minimal equipment. It adapts to the user’s pull-up capability, automatically adjusting sets, reps, and load for progressive overload. By combining vertical pulling (pull-ups) and horizontal pulling (cable rows), it provides balanced back development. The program runs for eight weeks with an optional deload to prevent fatigue. Kizen designed it to make structured hypertrophy training accessible to those training outside of full gyms.
Program Roadmap
Main structure: (1) Duration & frequency — 8 weeks, 3 sessions per week, with an optional deload in week 9. (2) Scaling — user’s max pull-up input adjusts sets, reps, and load automatically. (3) Exercise selection — sessions center around pull-ups (bodyweight or weighted) and cable rows, with optional accessories like face pulls or rear delt work. (4) Progression — intensity and volume increase weekly until deload, promoting recovery. (5) Recycling — after completion, retest pull-up max to start the next cycle. The design ensures gradual overload, back balance, and consistent progression using minimal equipment.
BackBack
ShouldersBack- Warm up thoroughly with scapular pull-ups and rotator cuff drills.
- Maintain strict form—avoid kipping or swinging.
- Reassess pull-up max every 3–4 weeks to keep scaling accurate.
- Increase load gradually if adding weight.
- Take deload weeks seriously when fatigued.
- Add accessories only when necessary.
- Focus on recovery—sleep, protein intake, and stretching.
- Use assisted or eccentric pull-ups if your strength is low. These principles help maintain progress while avoiding joint stress and CNS fatigue.
Hello! We are Omar Isuf, Silent Mike (Mike Farr), and Bart Kwan, co-founders of Kizen Training.
Kizen is a brand established on the philosophy of "continuous improvement," designed to make scientific and systematic strength training accessible to everyone.
We develop practical training programs tailored to various goals including powerlifting, muscle hypertrophy, and physique improvement, with our primary focus on realistic approaches and consistent progress.
