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Bench Program: Free 6 Week

The Free Version of Our Bench Press Program

IT'S PEAKING TIME

Look, you came to this page because you are a serious lifter and want to get more results. Maybe you are frustrated with your rate of progress. Maybe you are just looking for a competitive advantange. Or maybe you accidentally got redirected from Pornhub somehow (whoops).

Whatever the reason, you've come to the right place. What we have below is the most simplistic, applicable and effective bench press we've seen (and trust me we've tried a lot). There is no hidden secret, shortcut or voodoo here. Just what has worked for us; three guys with average genetics trying to maximize our potential.

The program is 4 weeks long and is a peaking program. Designed to get you to hit a new PR by the end of the 4 weeks. It is highly likely you will.

So what the hell are you waiting for? You want more gains? Click below to enroll!

What's Included?

  • Six Week Bench Program in Multiple Formats
    • Editable Excel File so you can log your lifts and progress
    • PDF version of excel file
    • Written web version available here through you account

What's Included in the 12-Week Program?

  • The full 12-week bench program in the same multiple formats
    • Editable excel file so you can log your lifts and progress
    • PDF version of excel file
    • Written web version available here through your account
  • A video exercise library demonstrating proper form for the bench and all accessory movements included in the course
  • An onboarding welcome video to help get you started in the right direction


Your Instructor


The Crew
The Crew
Omar Isuf, Silent Mike, and Bart Kwan

Kizen training is the result of three coaches coming together to combine their collective experience into a new training approach. Between Bart Kwan, Michael Farr & Omar Isuf they have over 3 decades of practical coaching & lifting experience. Their position is unique in the industry as none of them were gifted with any special physical talents. They are just three regular guys that love to lift & love to teach about lifting. Through extensive research, experience, trial/error & learning from the best in the field, they've figured out what they feel is the most effective approach to training.

The aim of Kizen training is to provide a highly effective no frills approach to lifting. Get the results we wished we could have achieved when we first started lifting. No gimmicks, false promises or untested principles. Just battle tested lifting advice from three industry veterans. Our concept of lifting revolves around the notion of continuous improvement. We are constantly striving to get better & more importantly, help YOU get better.

Whether your goal is to lose weight, get stronger, build muscle, be more athletic or a combination of any of those, we are confident we can help you reach your goal.

Class Curriculum


  Welcome!
Available in days
days after you enroll
  6 Week Bench Program & Downloads
Available in days
days after you enroll
  Follow Along 6 Week Program
Available in days
days after you enroll

Frequently Asked Questions


When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.

Get started now!