Intense City
KILO Strength Society
Strength & Conditioning, Functional Fitness, Functional TrainingAll Aboard for Intense City...Unleash Your Strength and Power!
Are you ready to take your strength and power to new heights? Introducing Intense City, a program specifically designed to supercharge your performance and transform you into an unstoppable force.
We've crafted a training regimen specifically focused on developing Relative Strength and Power. Intense City will have you hitting the gym four times a week, ensuring maximum gains and rapid progress. Your Training Split will be Upper Body 1, Lower Body 1, Upper Body 2, and Lower Body 2.
We understand the importance of long-term progression and periodization. That's why Intense City follows a carefully crafted structure, with 3-week mesocycles and 12-week macrocycles. Each macrocycle is separated by a transition week, optimizing recovery and providing additional training stimulus to neglected motor patterns from the previous cycle.
No fluff, just intense, focused training that yields results. Are you ready to conquer Intense City?
A Program by KILO
A1
Incline Press
4 x 9
A2
Chin-Up - Medium Grip - Neutral
4 x 9
B1
Press - 15° Decline - DB
3 x 10
B2
Row - Seated - Close Grip - Semi-Supinated
3 x 10
C1
French Press - Standing - Mid Pulley - Rope - One-Arm
3 x 12
C2
Curl - Standing - Face-Away - Low Pulley - Supinated - One-Arm
3 x 12
A
Squat
4 x 9
B1
Split Squat - Front Foot Elevated - DB
3 x 10
B2
Leg Curl - Standing - Foot Neutral - Dorsiflexed
3 x 8
C1
Step-Up - Heel Elevated - DB
3 x 12
C2
Goodmorning - Seated - Low Pulley - Wide Stance
3 x 12
A1
Dip
4 x 9
A2
Pull-Up - Medium Grip - Pronated
4 x 9
B1
Press - 55° Incline - DB
3 x 10
B2
Pulldown - Lean 45° - Wide Grip - Neutral
3 x 10
C1
External Rotation - Sideway - Mid Pulley - Neutral - One-Arm
3 x 12
C2
Lateral Raise - Prone - 35° Incline - DB - Neutral - One-Arm
3 x 12
A
Squat - Quad - BB
4 x 9
B
Deadlift - Rack - Above Knee - Wide Grip
4 x 10
C1
Calf Raise - Seated - Machine
3 x 12
C2
Plank - Contralateral
3 x 8
Pauric "The Tank" O'Rourke
Crew Member, Pauric is not only a fellow meathead, but also a powerhouse of knowledge. His wealth of knowledge extends beyond lifting weights; he understands the intricate details and techniques that lead to remarkable gains and improved performance. With years of experience under his belt, Pauric has honed his expertise in strength training, making him a go-to resource for coaches and athletes.
Stéphane "The Goat" Cazeault
Founder & Crew Member, Stephane has a wealth of experience training MLB, NFL, NHL athletes and Strength Coaches, he excels at strength training performance optimization. His meticulous data tracking over his career has enabled him to refine his systems for maximum results. He now dedicates his time to educating strength coaches, providing optimized strategies for program design and periodization.
The Ultimate Destination for Strength and Unleashing Your Inner Beast.
Get Intense City
Robert Mauceri
Kilo programming is legit!
Verified Athlete"I have been training with Kilo since April 2022. As a strength coach, I value having a coach and couldn't have found anyone better. I currently have the best physique and overall strength I have ever had in 10 years. I recommend KILO to anyone serious looking to maximize their results in the gym."
Alex Farren
Kilo took my training to the next level!
Verified Athlete"I love their evidence based scientific approach. In an industry filled with fads and frauds, Kilo is the real deal and their methods have given me continuous gains in strength, size and body comp. If your goal is nothing short of being your best, I cannot recommend kilo enough."
Kelsey DeSanctis
Results speak for themselves.
Verified Athlete"I have always wanted to train like an athlete and possess the physique of an athlete. With Kilo programming I am always getting stronger, more powerful and have surpassed my physique goals!! Not only is it effective, but I always love my training!"
Derik Scott
Best training experience of my career
Verified Athlete"I cannot speak highly enough of Kilo, what the programs have done for me as an athlete, coach, and for my overall health, body comp, and understanding of training. If you are ever fortunate enough to train with Kilo, DO IT!"
When you join a team you’re getting more than programming, you’re joining an online community.
Intense City
Intense City
Intense City
