12-Week Body Recomposition Program: Glutes & Delts Bias
A 12-week structured training program built around KILO’s Body Recomposition System. Designed to prioritize glutes and delts while maintaining compound strength and fatigue control.
The primary goal of this 12-week program is to improve body composition, with targeted emphasis on the glutes and delts. These muscle groups receive higher training volume than the rest of the body, which is trained at maintenance levels. This approach delivers the greatest growth stimulus, while preserving recovery and overall performance.
Delivered as a fully linked PDF training program.
Yes, PDF programs might be considered old school.
We are a bit old school at KILO. And we believe there are still plenty of lifters who value a high-quality, structured, downloadable program they can enter into their own software, reference anytime, and run without distraction.
No logins. Just training done right.
What This Program Delivers
- 12 weeks of structured progression
- Two-block design
- Weekly accumulation and intensification sessions
- 2 Upper/2Lower Sessions per week
- Glute and delt bias built into total weekly volume
- Tempo prescriptions and rest intervals included
- Exercise links for technical clarity
Who This Is For
- Lifters who want structure and result driven programming
- Individuals training independently
- Coaches looking to experience the KILO systems
- Intermediate to advanced trainees
Who This Is Not For
- Beginners needing movement instruction
- Anyone looking for individualized programming
- Anyone needing weekly coaching feedback
What You Receive
- 30+page professionally designed PDF training program
- Fully written block structure (Weeks 1-12)
- Clear weekly session layout
- Linked exercise demos
- Structured progression model
Delivered instantly after purchase. You will receive an email with a secure link to download your PDF.
When the system is respected, this program delivers meaningful improvements in body recomposition while maintaining strength and reinforcing sound training habits.
And who wouldn't want glutes and delts that actually show the work you put in?
Pairs well with
12-Week Body Recomposition Program: Glutes & Delts Bias
A Look Inside...
At KILO, structure comes first.
Our PDF programs are built using the same training principles we apply across all of our systems: progressive volume load, strategic exercise selection, and disciplined fatigue management.
Every session is written with direction.
Every block builds on the last.
Nothing is random.
This is not a collection of workouts.
It is a complete training system you can run independently, with clarity and confidence.