The Pure Flame
Kazu
Train without limits. Always reach further.
Endurance, explosive power, and joyful effort. The harder it gets, the brighter the flame burns.
6–8h
Weekly
4/5
Difficulty
16 wk
Length
HypertrophyCardioMobility
Phase 1
Awaken
Weeks 1–4
Phase 2
Forge
Weeks 5–8
Phase 3
Ascend
Weeks 9–12
Phase 4
Transcend
Weeks 13–16
16-week roadmap
01AwakenForm, baseline, conditioning▾
01
Awaken
Form, baseline, conditioning
MonSolar Push + Sprint
Week 1 • Intensity 4/10- Barbell bench press3 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals6 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 1 • Intensity 4/10- Weighted pull-ups3 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 1 • Intensity 4/10- Back squat3 x 5 @ RPE 6 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 1 • Intensity 4/10- Hill repeats5 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 1 • Intensity 4/10- Circuit x 3 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
02AwakenForm, baseline, conditioning▾
02
Awaken
Form, baseline, conditioning
MonSolar Push + Sprint
Week 2 • Intensity 4/10- Barbell bench press3 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals6 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 2 • Intensity 4/10- Weighted pull-ups3 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 2 • Intensity 4/10- Back squat3 x 5 @ RPE 6 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 2 • Intensity 4/10- Hill repeats5 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 2 • Intensity 4/10- Circuit x 3 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
03AwakenForm, baseline, conditioning▾
03
Awaken
Form, baseline, conditioning
MonSolar Push + Sprint
Week 3 • Intensity 5/10- Barbell bench press3 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals6 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 3 • Intensity 5/10- Weighted pull-ups3 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 3 • Intensity 5/10- Back squat3 x 5 @ RPE 6 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 3 • Intensity 5/10- Hill repeats5 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 3 • Intensity 5/10- Circuit x 3 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
04AwakenForm, baseline, conditioning▾
04
Awaken
Form, baseline, conditioning
MonSolar Push + Sprint
Week 4 • Intensity 5/10- Barbell bench press3 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals6 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 4 • Intensity 5/10- Weighted pull-ups3 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 4 • Intensity 5/10- Back squat3 x 5 @ RPE 6 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 4 • Intensity 5/10- Hill repeats6 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 4 • Intensity 5/10- Circuit x 3 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
05ForgeBuild the foundation▾
05
Forge
Build the foundation
MonSolar Push + Sprint
Week 5 • Intensity 6/10- Barbell bench press3 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals7 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 5 • Intensity 6/10- Weighted pull-ups3 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 5 • Intensity 6/10- Back squat3 x 5 @ RPE 7 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 5 • Intensity 6/10- Hill repeats6 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 5 • Intensity 6/10- Circuit x 4 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
06ForgeBuild the foundation▾
06
Forge
Build the foundation
MonSolar Push + Sprint
Week 6 • Intensity 6/10- Barbell bench press4 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals7 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 6 • Intensity 6/10- Weighted pull-ups4 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 6 • Intensity 6/10- Back squat4 x 5 @ RPE 7 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 6 • Intensity 6/10- Hill repeats6 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 6 • Intensity 6/10- Circuit x 4 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
07ForgeBuild the foundation▾
07
Forge
Build the foundation
MonSolar Push + Sprint
Week 7 • Intensity 7/10- Barbell bench press4 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals7 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 7 • Intensity 7/10- Weighted pull-ups4 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 7 • Intensity 7/10- Back squat4 x 5 @ RPE 7 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 7 • Intensity 7/10- Hill repeats7 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 7 • Intensity 7/10- Circuit x 4 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
08ForgeBuild the foundation▾
08
Forge
Build the foundation
MonSolar Push + Sprint
Week 8 • Intensity 7/10- Barbell bench press4 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals7 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 8 • Intensity 7/10- Weighted pull-ups4 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 8 • Intensity 7/10- Back squat4 x 5 @ RPE 7 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 8 • Intensity 7/10- Hill repeats7 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 8 • Intensity 7/10- Circuit x 4 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
09AscendPush above your limits▾
09
Ascend
Push above your limits
MonSolar Push + Sprint
Week 9 • Intensity 8/10- Barbell bench press4 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals8 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 9 • Intensity 8/10- Weighted pull-ups4 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 9 • Intensity 8/10- Back squat4 x 5 @ RPE 8 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 9 • Intensity 8/10- Hill repeats7 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 9 • Intensity 8/10- Circuit x 5 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
10AscendPush above your limits▾
10
Ascend
Push above your limits
MonSolar Push + Sprint
Week 10 • Intensity 8/10- Barbell bench press4 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals8 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 10 • Intensity 8/10- Weighted pull-ups4 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 10 • Intensity 8/10- Back squat4 x 5 @ RPE 8 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 10 • Intensity 8/10- Hill repeats8 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 10 • Intensity 8/10- Circuit x 5 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
11AscendPush above your limits▾
11
Ascend
Push above your limits
MonSolar Push + Sprint
Week 11 • Intensity 9/10- Barbell bench press5 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals8 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 11 • Intensity 9/10- Weighted pull-ups5 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 11 • Intensity 9/10- Back squat5 x 5 @ RPE 8 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 11 • Intensity 9/10- Hill repeats8 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 11 • Intensity 9/10- Circuit x 5 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
12AscendPush above your limits▾
12
Ascend
Push above your limits
MonSolar Push + Sprint
Week 12 • Intensity 9/10- Barbell bench press5 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals8 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 12 • Intensity 9/10- Weighted pull-ups5 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 12 • Intensity 9/10- Back squat5 x 5 @ RPE 8 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 12 • Intensity 9/10- Hill repeats8 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 12 • Intensity 9/10- Circuit x 5 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
13TranscendFinal form▾
13
Transcend
Final form
MonSolar Push + Sprint
Week 13 • Intensity 10/10- Barbell bench press5 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals9 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 13 • Intensity 10/10- Weighted pull-ups5 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 13 • Intensity 10/10- Back squat5 x 5 @ RPE 9 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 13 • Intensity 10/10- Hill repeats9 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 13 • Intensity 10/10- Circuit x 6 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
14TranscendFinal form▾
14
Transcend
Final form
MonSolar Push + Sprint
Week 14 • Intensity 10/10- Barbell bench press5 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals9 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 14 • Intensity 10/10- Weighted pull-ups5 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 14 • Intensity 10/10- Back squat5 x 5 @ RPE 9 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 14 • Intensity 10/10- Hill repeats9 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 14 • Intensity 10/10- Circuit x 6 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
15TranscendFinal form▾
15
Transcend
Final form
MonSolar Push + Sprint
Week 15 • Intensity 10/10- Barbell bench press5 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals9 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 15 • Intensity 10/10- Weighted pull-ups5 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 15 • Intensity 10/10- Back squat5 x 5 @ RPE 9 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 15 • Intensity 10/10- Hill repeats9 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 15 • Intensity 10/10- Circuit x 6 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
16TranscendFinal form▾
16
Transcend
Final form
MonSolar Push + Sprint
Week 16 • Intensity 10/10- Barbell bench press6 x 6–8 · rest 2 min
- Incline dumbbell press3 x 10 · rest 90s
- Weighted dips3 x AMRAP · rest 90s
- Sprint intervals9 x 100m @ 90% · rest 60s
TuePull + Mobility
Week 16 • Intensity 10/10- Weighted pull-ups6 x 5 · rest 2 min
- Barbell row4 x 8 · rest 90s
- Face pulls3 x 15 · rest 60s
- Hip + thoracic flow10 min
WedLegs + Plyo
Week 16 • Intensity 10/10- Back squat6 x 5 @ RPE 9 · rest 3 min
- Bulgarian split squat3 x 8/leg · rest 90s
- Box jumps5 x 5 · rest 90s
- Hanging leg raise3 x 12 · rest 60s
ThuCore + Hill Run
Week 16 • Intensity 10/10- Hill repeats10 x 60s hard / 90s walk
- Hollow hold4 x 30s
- Pallof press3 x 10/side
- Dead hang3 x max
SatSpirit Circuit (full body)
Week 16 • Intensity 10/10- Circuit x 6 rounds—
- Kettlebell swing20 reps
- Push-ups15 reps
- Goblet squat15 reps
- Row (machine or barbell)12 reps
- Burpees10 reps
Words from Kazu
- "Power answers to need, not desire."
- "Push past your ceiling — that's where you grow."
- "Smile when it gets heavy. The flame loves resistance."