12-Week Functional Hypertrophy Weekly Undulating Periodization Macrocycle
This 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.
Alternating 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.
Block 1
Weeks 1: 4x10
Weeks 2: 4x6
Weeks 3: 4x10
Weeks 4: 4x6
Weeks 5: 4x10
Weeks 6: 4x6
Block 2
Weeks 7: 5x8
Weeks 8: 5x4
Weeks 9: 5x8
Weeks 10: 5x4
Weeks 11: 5x8
Weeks 12: 5x4
Pairs well with
12-Week Functional Hypertrophy Weekly Undulating Periodization Macrocycle
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.