Euda-Kaizen

Euda-Kaizen

General Fitness, Strength & Conditioning, Plyometrics, Functional Training
Coaches
Pontus Lundkvist and Christian Pierce

This program is for those who want to have a fun yet challenging time improving their strength and conditioning. We also focus on the looks and athleticism, because let's be real, who doesn't wanna look good naked while moving like a ninja!?

$30
Get Euda-Kaizen
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Custom videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym
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Sample Week
Week 1 of 9-week program
Sunday
Upper Push & Lower Pull

A1

External Shoulder Rotation

2 x 12

A2

Pogo Hops

2 x 20

B

Bench Press (Barbell or Dumbbell)

3 x 5

C

Deadlifts

3 x 5

D1

Dumbbell Push Press (Single Arm)

3 x 8

D2

Hamstring Curls

8, 15, 15

E1

Cable Lateral Raise

3 x 12

E2

Katana Tricep Extension

3 x 12

F

Running

Monday
Upper Pull & Lower Push

A1

Copenhagen Planks

2 x 10

A2

Calf Raises

2 x 15

B

Step Back Lunges

3 x 5

C

Chin-Ups

3 x 5

D

Leg Extensions

8, 15, 15

E

Wide Grip Row

8, 15, 15

F1

Half Kneeling Cable Rotation

3 x 10

F2

Preacher Hammer Curl

3 x 12

G

Air Bike

8 x 20

H

Air Bike

8 x 10

Wednesday
Upper Body

A1

Isometric Push-Up

A2

Isometric Chin-Up

B

Overhead Presses

3 x 6

C

Pull-Ups (+Pull-Downs)

D1

Incline Bench Presses

3 x 12

D2

Kroc Row

3 x 10

E1

Chest Fly

3 x 15

E2

Reverse Fly

3 x 15

F1

Dumbbell Skull Crusher

3 x 10

F2

Incline Bicep Curl

3 x 10

G

Air Bike

4 x 4:00

Thursday
Lower Body

A1

Sit-Ups

3 x 12

A2

Calf Raises

3 x 10

B

Zercher Squats

3 x 5

C1

Cossack Squats

3 x 8

C2

Dumbbell RDL

3 x 10

D

Back Extensions

2 x 10

E

Running

Friday
Accessories

A1

Neck Plank

A2

Dumbbell Wrist Curl

2 x 12

B1

Vertical Pull

3 x 10

B2

Cable Rotation

3 x 10

B3

Plate Hops V1

3 x 30

C1

Spider Curl with Partial Reps

3 x 10

C2

JM Barbell Press

3 x 10

D

Unalive Hang

E

Running

Coaches
More from Euda-Kaizen
coach-avatar Pontus Lundkvist

Biomechanics, CF-L2, FRCms, PN-L1, WAG, Conditioning Coach Certification. I have more than 8 years of experience training clients from all walks of life including high school athletes, celebrities, elderly, and busy professionals.

coach-avatar Christian Pierce

Ab workout enthusiast.

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Get in, sweat, get out!

We want to guide you through your workouts so you can get in, sweat, get out and get back to your life. Our goal is to provide you a program that offers the minimum effective dose for strength, hypertrophy, and conditioning gains. Don't waste your time!

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FAQs
Who is this program for?
Anyone looking to feel and look their best. Improve your strength, muscle tone, conditioning, and athleticism!
What happens after the 9 weeks?
You get to keep the program forever! This program can be repeated over and over without a decrease in efficacy, as long as you progressively overload your training.
What if I don't have the right equipment?
What matters most is that you target the muscle(s) we're focusing on in each specific workout. Try to mimic the motion as much as possible with a different piece of equipment. For example, a cable chest fly can be done on a bench with dumbbells, and for a barbell reverse lunge you can use dumbbells
Is this program best for bulking or cutting?
It works great for both! If you're a regular gym goer, bulking and cutting mainly has to do with how much energy you consume in relation to the energy you expend. That said, if it's bulking season you may want to do less cardio for the sake of burning less energy, and vice versa in case of a cut.
What do I do on rest days if I don't want to rest?
Use this time for recreational activities that you enjoy. This is a good time to recover both mind and body. Get outside!
How long are the workouts?
Plan for 45-90 minutes. It of course depends on how much you're resting, how many warmup sets you need, how long you perform the cardio, and so on.
Euda-Kaizen
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