40X0 Training

Coach
A.J. Harper

Features
4 sessions per week
Must use App app to view and log training
Team Training
$100 / mo
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1. Advanced Undulated Progression
Stop choosing between size and strength. By undulating through Accumulation (Hypertrophy) and Intensification (Strength) phases, we build the engine and then redline it. This professional-grade approach ensures that muscle mass and neurological output grow in parallel, preventing the common plateaus found in flat, one-dimensional programs that stay in the same rep range for too long.
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2. Strategic Neurological Recovery
Most people burn out because they try to lift heavy every week. Our ACC to INT sequence provides built-in recovery. The Accumulation phases use higher reps and lower weights to act as a "functional deload" for your joints and nervous system, prepping your body to safely handle maximal loads and high-threshold recruitment in the Intensification blocks.
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3. Optimized Mechanical Tension
By manipulating the Resistance Curve specifically for each undulated phase, we maximize your "points of contraction." In Accumulation, we prioritize time under tension in the lengthened state to drive muscle thickness. In Intensification, we shift to your strongest ranges, allowing you to move the absolute most weight possible and earn your strength gains.
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4. Eliminated "Power Leaks" Under Load
As the intensity climbs, your mechanics must be flawless. Phase 2 takes the "Movement Fluency" from Phase 1 and battle-tests it. We focus on Joint Centration and stability, ensuring that even at high percentages of your 1RM, your body remains a rigid, efficient machine that transfers every ounce of force directly into the barbell.
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5. Professional Undulated Structure
This isn't a "random variety" workout; it’s a calculated, professional-grade 12-week roadmap. Based on elite coaching principles, this ACC1-INT1-ACC2-INT2 structure allows for a massive accumulation of volume followed by a sharp peak in intensity. You’ll learn exactly why your training changes, giving you the elite education to match your new physique.
Features
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Programming 7 days per week
Upper/Lower split using KILO principles and Undulated Periodization to build elite movement and massive strength.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy from the masters at KILO Strength Society.
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Delivered through TrainHeroic
Ditch the lifeless PDF. Train like a pro with an elite 4-day split, real-time data tracking, and a community that pushes you to your absolute limit.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
1. Warm Up

A

Dynamic Warm Up

For Completion

Sunday
ACC 1 - 70% - 3x12 - Upper 1

A1

DEMO - Overhead Press

For Completion

A2

Overhead Press - Barbell

6, 4, 2

A3

Overhead Press - Barbell

3 x 12

A4

DEMO - Proper Chin-Up Form

For Completion

A5

Pulldown - Medium Grip - Semi-Supinated

3 x 12

B1

Press - Flat - DB

3 x 15

B2

Row - Seated - Close Grip - Neutral

3 x 15

C1

French Press - Standing - Mid Pulley - Rope

3 x 20

C2

Curl - 65° Incline - DB - Pronated

3 x 20

Monday
1. Warm Up

A

Dynamic Warm Up

For Completion

Monday
ACC 1 - 70% - 3x12 - Lower 1

A1

DEMO - Squat

For Completion

A2

Squat - 10° Degrees - Barbell

4, 6, 4, 2

A3

Squat - 10° Degrees - Barbell

3 x 12

A4

Stretch - Soleus - Standing - Wall

2 x 30

A5

Stretch - Hamstring - Split Stance

2 x 30

B1

DEMO - Split Squat - Front Foot Elevated

For Completion

B2

Split Squat - Front Foot Elevated - Low Pulley

3 x 12

B3

Leg Curl - Seated - Dorsiflex

3 x 8

C1

Leg Press - Medium Stance

3 x 15

C2

Goodmorning - Seated - Low Pulley - Medium Stance

3 x 15

Wednesday
ACC 1 - 70% - 3x12 - Upper 2

A1

DEMO - Bench Press

For Completion

A2

Bench Press - Barbell

6, 4, 2

A3

Bench Press - Barbell

3 x 12

A4

DEMO - Proper Chin-Up Form

For Completion

A5

Pulldown - Wide Grip - Neutral

3 x 12

B1

Press - Seated - DB

3 x 15

B2

Row - Seated - Medium Grip - Pronated

3 x 15

C1

External Rotation - Side Lying - DB - One-Arm

3 x 20

C2

Powell Raise - Floor - DB

3 x 20

Wednesday
1. Warm Up

A

Dynamic Warm Up

For Completion

Thursday
1. Warm Up

A

Dynamic Warm Up

For Completion

Thursday
ACC 1 - 70% - 3x12 - Upper 2

A1

DEMO - Front Squat

For Completion

A2

DEMO - Straps - Front Squat

For Completion

A3

Front Squat - 10° Degrees - BB

4, 6, 4, 2

A4

Front Squat - 10° Degrees - BB

5 x 6

A5

Stretch - Calf - Gastrocnemius

2 x 30

A6

Stretch - Rectus Femoris - Kneeling

2 x 30

B

Deadlift - Trap Bar - High Handles

3 x 12

C1

Calf Raise - Seated - Medium Stance

3 x 15

C2

Plank - Front

3 x 30

Coach
More from 40X0 Training
coach-avatar A.J. Harper

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Undulation Starts Now.

Stop guessing and start engineering your progress. Backed by a Masters in Kinesiology, this 12-week blueprint uses the KILO-style 40X0 tempo to build elite structural balance and lean mass. Don’t just move weight—control it and control your results.

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FAQs
Why does the program switch between high and low reps every few weeks?
This is Undulated Periodization. We wave between Accumulation (building muscle) and Intensification (building strength). This "wave" prevents plateaus and ensures your nervous system stays fresh while your physique grows.
Can I train to failure every set?
Prioritize Movement Integrity and Tempo. We want high-quality mechanical tension, not "grinding" reps. Following the prescribed tempo ensures you don't burn out before the heavy Intensification blocks where real strength is earned.
Why do the exercises change between phases?
We are manipulating the Resistance Curve. By rotating exercises, we target different "points of contraction" (like shifting from bottom-range to mid-range). This ensures total muscle development, prevents plateaus, and keeps your joints healthy as the intensity increases.
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40X0 Beginner: Phase 2
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40X0 Beginner: Phase 2
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40X0 Beginner: Phase 2
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40X0 Beginner: Phase 2
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