Build the foundation for stronger training!

The 12-Week Strength Preparation Program: Upper & Lower Foundation is built around KILO’s Progressive Anatomical Adaptation Blocks, PAAB, method.

PAAB improves movement quality, builds capacity, and increases load tolerance across the key joints: the shoulder, elbow, hip, knee, and ankle. Over the course of the program, you will progress into more demanding variations that require greater mobility, stability, and strength. Each exercise is selected to stress the surrounding musculature across the full strength curve, both in shortened and lengthened ranges. The result is the ability to produce force throughout the full range of motion.

For you, this means greater efficiency in movement, stronger positions in the overhead and decline pressing pattern, and a more resilient base for squats and deadlifts. By addressing the major joints directly, you build resiliency and tolerance that set the stage for long-term progress.

Across two progressive 6-week blocks, the program moves from higher-repetition accumulation into lower-repetition intensification. Exercise selection progresses alongside the loading demands, introducing new ranges of motion, stability requirements, movement patterns, and loading opportunities.

Each week includes two upper body and two lower body sessions. Every session provides the exact exercise order, pairings, sets, repetitions, tempo, rest periods, and linked exercise demonstrations.

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 strength preparation
• Two progressive 6-week training blocks
• Four distinct 3-week phases
• Two upper-body and two lower-body sessions each week
• Preparatory and assistance work for the major joints
• Unilateral training to develop side-to-side control
• Progressive changes in range of motion, stability, exercise selection, and load
• Prescribed tempos and rest periods
• Linked exercise demonstrations
• No maximal testing

The Four Phases

Weeks 1-3: Establish Control
Learn the exercise sequence, establish accurate working loads, and develop control through the prescribed positions.

Weeks 4-6: Expand Range
Progress into more demanding exercises, greater stability requirements, and more demanding loading positions.

Weeks 7-9: Build Capacity
Return to higher-repetition work through new angles, positions, and exercise variations.

Weeks 10-12: Prepare to Load
Integrate the control and capacity developed throughout the program and prepare for your next strength phase that follows.

Who This Is For

• Intermediate to advanced lifters preparing for a new strength phase
• Independent lifters who want a structured upper and lower body program
• Lifters who want to improve movement quality, control, and load tolerance
• Lifters who want to address meaningful side-to-side differences
• Coaches who want to experience the KILO PAAB system as a trainee

Who This Is Not For

• Beginners who require fundamental movement instruction
• Anyone seeking individualized exercise selection or weekly coaching
• Anyone requiring rehabilitation, injury treatment, or medical care
• Anyone without access to a well-equipped training facility

What You Receive

• 23-page professionally designed PDF program
• Complete training structure for Weeks 1-12
• Two upper and two lower body sessions per week
• Clear exercise order, sets, repetitions, tempo, and rest periods
• Linked exercise demonstrations

Delivered instantly after purchase. You will receive an email with a secure link to download your PDF.

When the complete prescription is respected, progress shows up in more than the weight you lift. You develop better control, stronger positions, greater tolerance to training demands, and a stronger foundation for the work that follows.