{"title":"Archived Training Programs","description":"\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eBack from the archives.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eWe are bringing back a selection of archived KILO PDF programs for a limited time.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThese are straightforward, downloadable training programs from the early KILO catalog, made available again for coaches and lifters who want access to the original PDF programs.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[0px] pb-[2px] m-[0px]\"\u003eIncluded in every program:\u003c\/p\u003e\n\u003cul class=\"text-body list-disc pl-8 py-1.5 [\u0026amp;_ul]:pl-4 [\u0026amp;_ul]:py-0 [\u0026amp;_ol]:pl-4 [\u0026amp;_ol]:py-0\"\u003e\n\u003cli\u003e\n\u003cstrong class=\"font-bold\"\u003eHow to Read Your Training Program Guide\u003c\/strong\u003e: Gain a clear understanding of how to follow and maximize your training sessions.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong class=\"font-bold\"\u003eProgram Specific Overview\u003c\/strong\u003e: Learn the objectives and expected outcomes tailored to each program.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong class=\"font-bold\"\u003eTraining Matrix\u003c\/strong\u003e: An outline of your training schedule to help you stay organized and focused.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong class=\"font-bold\"\u003eTraining Sessions\u003c\/strong\u003e: Exercises, sets, reps, tempo, and rest periods to optimize your efforts.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px] m-[0px]\"\u003ePlease note, these programs are best suited for those with access to a fully equipped gym. If you have limited equipment, consider exploring our Minimal Equipment Programs.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px] m-[0px]\"\u003eFor any exercises you're unfamiliar with, consult our extensive \u003ca href=\"https:\/\/www.youtube.com\/playlist?list=PLQaATYNsaV4VVx7I8HxsrFZAppDjvdxkp\"\u003eYouTube Exercise Database\u003c\/a\u003e for demonstrations and tips.\u003c\/p\u003e","products":[{"product_id":"variable-muscle-action-bundle","title":"Variable Muscle Action Program","description":"\u003cp\u003e\u003cstrong\u003eThis VMA Bundle consists of the 2 individual 3-week Variable Muscle Action training programs bundled together!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eVariable Muscle Action (VMA) is a Body Composition Training Method created by Stephane Cazeault tailored to the intermediate and advanced trainee. This program is to be performed at a frequency of four (4) sessions per week for a duration of three (3) weeks. Each training program includes two (2) different Upper Body and two (2) different Lower Body workouts.  \u003c\/p\u003e\n\u003cp\u003eThe design of each session allows for the development and maintenance of strength through the use of multi-joint primary exercises and common hypertrophy rep schemes.  \u003c\/p\u003e\n\u003cp\u003eThe Variable Muscle Action method involves three (3) different modes of contraction: isokinetic, isometric and isotonic. The slow isokinetic and isometric contractions are used to decrease muscle oxygenation. The increase in intramuscular pressure from the combination of both these contractions decreases blood flow to the muscle. Following this with fast isotonic contractions will increase mechanical damage and muscular load exposure. The oxygen deficit created during the VMA set will help increase post-exercise oxygen uptake to assist in the enhancement of body composition.  \u003c\/p\u003e\n\u003cp\u003eExposure to the various modes of contractions, the total time under tension, and the mechanical work from the Variable Muscle Action method can increase:  \u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eLactate\u003c\/li\u003e\n\u003cli\u003eGrowth Hormone\u003c\/li\u003e\n\u003cli\u003eIGF-1\u003c\/li\u003e\n\u003cli\u003e Norepinephrine  \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThis biochemical environment and the high energy demands of the Variable Muscle Action method combined with a healthy lifestyle and nutrition approach will help you achieve your body composition and training goals.\u003c\/p\u003e\n\u003cp\u003e\u003ciframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/vTaQpqE0T18?rel=0\u0026amp;showinfo=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\"\u003e\u003c\/iframe\u003e\u003c\/p\u003e","brand":"Fat Loss Goal","offers":[{"title":"Default Title","offer_id":12915335692400,"sku":"","price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/31.png?v=1730556023"},{"product_id":"12-week-functional-hypertrophy-program","title":"12-Week Functional Hypertrophy Macrocycle 1","description":"\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eUnlock your potential with our expertly structured strength training programs. Each program is meticulously designed, ensuring you maximize your workouts and achieve measurable results.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003ePlease note, these programs are best suited for those with access to a fully equipped gym.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eFor any exercises you're unfamiliar with, consult our extensive YouTube Exercise Database for demonstrations and tips.\u003c\/p\u003e","brand":"Hypertrophy Goal","offers":[{"title":"Default Title","offer_id":31608820957283,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/12.png?v=1736412241"},{"product_id":"12-week-absolute-strength-program","title":"12-Week Absolute Strength Macrocycle 1","description":"\u003cmeta charset=\"utf-8\"\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eAccumulation 1: 5 x 7-9\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eIntensification 1: 7,7,5,5,3,3\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cem\u003eConcentric-Eccentric Combo\u003c\/em\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eAccumulation 2: 6 x 6-8\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cem\u003e3-Pause Concentric\u003c\/em\u003e\u003c\/li\u003e\n\u003cli\u003eYielding Isometric to Exhaustion at Mid Point\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eIntensification 2: 7 x 2-3\u003c\/strong\u003e\u003c\/p\u003e","brand":"Strength Goal","offers":[{"title":"Default Title","offer_id":33289283207267,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/22.png?v=1736412262"},{"product_id":"12-week-maximal-strength-program","title":"12-Week Maximal Strength Macrocycle 1","description":"\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eUnlock your potential with our expertly structured strength training programs. Each program is meticulously designed, ensuring you maximize your workouts and achieve measurable results.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003ePlease note, these programs are best suited for those with access to a fully equipped gym.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eFor any exercises you're unfamiliar with, consult our extensive YouTube Exercise Database for demonstrations and tips.\u003c\/p\u003e","brand":"Strength Goal","offers":[{"title":"Default Title","offer_id":39662592852067,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/20.png?v=1736412219"},{"product_id":"speed-strength-continuum-program","title":"Speed-Strength Continuum Macrocycle","description":"\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eUnlock your potential with our expertly structured strength training programs. Each program is meticulously designed, ensuring you maximize your workouts and achieve measurable results.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003ePlease note, these programs are best suited for those with access to a fully equipped gym.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eFor any exercises you're unfamiliar with, consult our extensive YouTube Exercise Database for demonstrations and tips.\u003c\/p\u003e","brand":"Power Goal","offers":[{"title":"Default Title","offer_id":40173937033315,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/29.png?v=1730555860"},{"product_id":"12-week-maximal-strength-program-2","title":"12-Week Maximal Strength Macrocycle 2","description":"\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eUnlock your potential with our expertly structured strength training programs. Each program is meticulously designed, ensuring you maximize your workouts and achieve measurable results.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003ePlease note, these programs are best suited for those with access to a fully equipped gym.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eFor any exercises you're unfamiliar with, consult our extensive YouTube Exercise Database for demonstrations and tips.\u003c\/p\u003e","brand":"Strength Goal","offers":[{"title":"Default Title","offer_id":40174005059683,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/RandomIGPosts_3.png?v=1736412218"},{"product_id":"12-week-functional-hypertrophy-program-2","title":"12-Week Functional Hypertrophy Macrocycle 2","description":"\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eUnlock your potential with our expertly structured strength training programs. Each program is meticulously designed, ensuring you maximize your workouts and achieve measurable results.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003ePlease note, these programs are best suited for those with access to a fully equipped gym.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eFor any exercises you're unfamiliar with, consult our extensive YouTube Exercise Database for demonstrations and tips.\u003c\/p\u003e","brand":"Hypertrophy Goal","offers":[{"title":"Default Title","offer_id":40492069421155,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/13.png?v=1736412240"},{"product_id":"12-week-relative-strength-program","title":"12-Week Relative Strength Macrocycle","description":"\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eUnlock your potential with our expertly structured strength training programs. Each program is meticulously designed, ensuring you maximize your workouts and achieve measurable results.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003ePlease note, these programs are best suited for those with access to a fully equipped gym.\u003c\/p\u003e\n\u003cp class=\"text-body font-regular leading-[24px] pt-[9px] pb-[2px]\"\u003eFor any exercises you're unfamiliar with, consult our extensive YouTube Exercise Database for demonstrations and tips.\u003c\/p\u003e","brand":"Strength Goal","offers":[{"title":"Default Title","offer_id":40983970512995,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/24.png?v=1736412200"},{"product_id":"12-week-absolute-strength-program-1","title":"12-Week Absolute Strength Macrocycle 2","description":"\u003cp\u003e\u003cstrong style=\"font-family: -apple-system, BlinkMacSystemFont, 'San Francisco', 'Segoe UI', Roboto, 'Helvetica Neue', sans-serif; font-size: 0.875rem;\" data-mce-fragment=\"1\"\u003eAbsolute strength is the ability to generate maximal force, irrespective of bodyweight. Within this program the goal is to increase strength levels while adding muscle mass.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eAccumulation 1: 10,8,8,6,6\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eIntensification 1: 5x5\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eAccumulation 2: 5,5,7,7,9,9\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eIntensification 2: 6x4\u003c\/p\u003e","brand":"Strength Goal","offers":[{"title":"Default Title","offer_id":40983973429347,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/23.png?v=1736412261"},{"product_id":"12-week-absolute-strength-wave-periodization-training-program","title":"12-Week Absolute Strength Wave Periodization Macrocycle","description":"\u003cp\u003eTsunamis are some of the biggest, strongest waves in the world. However, this tsunami hasn’t been caused by an underwater earthquake or volcano. This tsunami is due to the occurrence of strategically planned specialty techniques and waving of volume and intensities to create the perfect environment to swell your swoleness.\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cb\u003eBlock 1\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWeeks 1-2: 5x8\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWeeks 3-4: 5x6\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWeeks 5-6: 5x4\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cb\u003eBlock 2\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWeeks 7-8: 6x7\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWeeks 9-10: 6x5\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWeeks 11-12: 6x3\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"gmail-p1\"\u003eUtilizing a 14-day microcycle, this training program will bring you through two waves, each 6 weeks in duration. Concentric, eccentric and isometric muscle contractions will be periodically emphasized throughout this program to help develop size and strength. Extended eccentrics, concentric-eccentric combo, accentuated eccentrics, concentric pauses and functional isometrics all get used within this program at specific times to maximize your results.\u003cspan class=\"gmail-Apple-converted-space\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"gmail-p1\"\u003e\u003cspan class=\"gmail-Apple-converted-space\"\u003eIf you, too, want to strike fear into bystanders at the beach, look no further than Tsunami Swole. \u003c\/span\u003e\u003c\/p\u003e\n\u003c!----\u003e","brand":"Strength Goal","offers":[{"title":"Default Title","offer_id":42024155873379,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/30_34e1b27c-bb48-4f58-b101-8ab0a57c3e66.png?v=1736412252"},{"product_id":"12-week-double-altern8-weekly-undulating-periodization-training-program","title":"12-Week Functional Hypertrophy Weekly Undulating Periodization Macrocycle","description":"\u003cp\u003eThis 12-Week Functional Hypertrophy Program uses a Weekly Undulating Model, alternating back and forth between two different microcycles for the duration of each 6 week long block.\u003c\/p\u003e\n\u003cp\u003eAlternating back and forth between two microcycles will allow for more frequent changes in exercise selection to train a wider array of muscle fibers. The fluctuations in volume and intensities from week to week will allow for different stressors to be applied and greater recoverability due to less saturation of one specific quality. Between blocks the microcycles change as well as the intensities and volume prescriptions. This will provide even more variation within the training, allowing for the training of a wider array of muscle fibers.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlock 1\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 1: 4x10\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 2: 4x6\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 3: 4x10\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 4: 4x6\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 5: 4x10\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 6: 4x6\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlock 2\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 7: 5x8\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 8: 5x4\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 9: 5x8\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 10: 5x4\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 11: 5x8\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWeeks 12: 5x4\u003c\/span\u003e\u003c\/p\u003e","brand":"Hypertrophy Goal","offers":[{"title":"Default Title","offer_id":42956751962211,"sku":"","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0014\/3386\/2256\/files\/RandomIGPosts_8.png?v=1736412240"}],"url":"https:\/\/trainkilo.com\/collections\/archived-training-programs.oembed","provider":"KILO Strength Society","version":"1.0","type":"link"}