Select the exercises.
Choose exercises that reflect the training objective, the client’s ability, and the role each movement plays in the session.
KILO ONLINE EDUCATION / FOUNDATION
Program DesignLevel 1 Foundation Specialty
Build the session.
Understand every decision.
Learn how to select and sequence exercises, prescribe training parameters, and structure sessions around each client’s goals. Build a programming process you can rely on week after week, throughout your career.
$299.00 USDLearn at your pace · Lifetime access
Lesson Excerpt: Programming Lower Body Primary Exercises
Strength Training DesignSelection. Sequence. Parameters.
4 hoursApproximate completion time
On demandLearn. Apply. Revisit.
0.4 NASM CEUs0.5 NSCA CEUsAccredited Education Provider
1 / BUILD THE SESSION
Every exercise has
a place in the program.
You have chosen the exercises. Now you need to decide what comes first, how much work to prescribe, and how the session fits the time available.
A change in exercise order, loading, tempo, or rest changes the demands of the work. Understanding those relationships helps you build a session that reflects the client’s goals and training background.
This Program Design Course brings these decisions together within the KILO training system, giving you a repeatable and optimized process for organizing the work.
Know why an exercise belongs, where it fits, and how to prescribe it.
WHAT YOU WILL LEARN
Understand the variables.
Build the complete session.
Connect exercise selection, loading, and session structure to the training objective.
Organize the work.
Understand how compound and single-joint exercises fit together, and how their order shapes the demands of a session.
Prescribe the parameters.
Connect sets, repetitions, tempo, rest intervals, and loading to the training stimulus you want to create.
Build a balanced session.
Consider movement patterns, muscle groups, and the distribution of work while organizing training within a practical 60-minute session.
2 / INSIDE THE COURSE
The structure behind
the session.
Work through the foundations of the KILO training system and connect each principle to the programs you write.
Online lessons + PDF resource
Lifetime access through the KILO education portal
Lifetime access through the KILO education portal
The KILO system and primary exercises
Understand the principles behind KILO’s approach to session design, including the primary, assistance and remedial exercises and the role they play within the program.
Session guides and weekly training structure
Work through step-by-step guides for upper and lower body sessions. Examine how training can be organized across two, three, or four sessions per week.
Exercise selection, sequencing, and progressions
Explore the 90° Principle, the chin-up conundrum, rowing grip selection, exercise progressions, and more. Connect these decisions to the way you organize upper and lower body work.
Sets, repetitions, tempo, rest, and loading
Learn how the training parameters work together. Understand how changing one variable affects the work you prescribe and the demands placed on the client.
INCLUDED WITH YOUR COURSE
A reference for
the work ahead.
Return to the exercise selection principles, upper and lower body session guides, and training frequency examples as you build your programs.
Downloadable PDF resource for the gym floor and your programming work
FROM COACHES WHO COMPLETED PROGRAM DESIGN
THE COACHING BEHIND THE SYSTEM
3 / LEARN WITH KILO
Follow the reasoning.
Build your own process.
Learn directly from Stephane Cazeault as he explains the principles behind KILO’s approach to program design. Connect exercise selection, session structure, and training parameters to the work you prescribe.
Learn at your pace, work through the material, and revisit it as your coaching develops.
Stephane CazeaultKILO Lead Instructor
BEFORE YOU ENROLL
A few useful details.
Is this course right for me?
Program Design is for personal trainers and strength coaches who want a structured approach to exercise selection, session design, and training parameters. There are no prerequisites.
How do I access my course?
Your course is delivered through the KILO Online Education Portal. After purchase, you will receive a separate welcome email with instructions for setting up your login.
Will my access expire?
No. You have lifetime access to the course material, so you can learn at your pace and revisit it whenever you need.
Are course notes included?
PDF resources are provided at the end of the course. Presentation slides are not supplied, and the online lessons remain available through your lifetime access.
BRING A CLEARER PROCESS TO YOUR COACHING
Know what to prescribe.
Understand how it fits.
Build a stronger process for selecting exercises, organizing sessions, and prescribing the work your clients need.
- The building blocks of successful strength training program design
- Exercise selection, sequencing, and training parameters
- Approximately 4 hours of education
- PDF resources and lifetime course access
Program Design Course
$299.00 USD
$299.00 USD
One-time purchase. Lifetime access.
Learn on your schedule through the KILO education portal.
Accredited Education Provider
0.4 NASM CEUs · 0.5 NSCA CEUs
After purchase, watch for your separate education portal welcome email and login instructions.
YOUR FOUNDATION IN KILO EDUCATION
Start here. Build from here.
Program Design is the second course in the Level 1 learning sequence, connecting movement assessment to structured training sessions.
- 1 / ASSESS THE MOVEMENTMAP Assessment
Understand the starting point.
- 2 / YOU ARE HEREProgram Design
Organize the training.
- 3 / PLAN THE PROGRESSIONPeriodization
Connect the work over time.
Courses are purchased separately. No prerequisites are required to enroll in Program Design.
FOR COACHES WHO MAKE THIS A CAREER.
KILO exists to raise the standard of strength programming and periodization.
We believe coaches deserve education that helps them understand what to prescribe, why they are prescribing it, and how to adjust as the person in front of them progresses.
That belief shapes everything we teach. We break down the decisions behind assessment, program design, and periodization, connecting the principles to the work you do with clients every day.
Since 2016, coaches around the world have turned to KILO to deepen their understanding, strengthen their programming, and continue developing their craft.
Your clients trust you with their time, their effort, and their progress. We take our responsibility to your education just as seriously.
CONTINUE YOUR EDUCATION
Build on what you learn.
Explore the course that fits the work you want to develop next.
LONG-TERM PLANNING
Periodization
Connect training phases, volume, and intensity to your client’s goals over time.
EXPLORE COURSEPROGRAMMING TOOL
Exercise Library
Search 1,300+ exercises, watch the KILO demonstration, and copy the exact exercise name or link directly into your programming software.
EXPLORE RESOURCERESOURCE
Rep Schemes Database
Reference rep schemes, loading methods, intensities, and progression options when building training phases.
EXPLORE RESOURCERELATED LEARNING
Go deeper into the system.
Explore related KILO courses, seminars, training programs, and resources.
KILO / REVIEWS