Tempo Town
KILO Strength Society
Strength & Conditioning, Functional Fitness, Functional Training, BodybuildingTake a Trip to Tempo Town and Unlock Your Strength and Size Potential!
Are you ready to take your training journey to the next level? Look no further than a trip to Tempo Town! Specifically designed to skyrocket your size and strength levels, this meticulously crafted program is here to transform your physique and elevate your performance.
This program will cycle through blocks that focus on hypertrophy, absolute strength and peaking phases of strength.
Tempo Town utilizes a carefully structured 14-Day Microcycle Split (Upper Body 1, Lower Body 1, Upper Body 2, Lower Body 2, Upper Body 3, Lower Body 3, Upper Body 4, Lower Body 4). This split allows for a lot of variation in exercises which increases the amount of motor patterns that will be trained and also minimize the risk of overuse injuries.
Get ready to embark and grind on an exciting journey to gains!
A Program by KILO.
A1
Press - Seated - BB - Medium Grip
12, 10, 8, 12
A2
Pulldown - Medium Grip - Semi-Supinated
12, 10, 8, 12
B1
Press - Flat - DB
3 x 12
B2
Row - Seated - Close Grip - Neutral
3 x 12
C1
Pressdown - High Pulley - Medium Grip - Neutral
3 x 15
C2
Curl - Spider - DB - Pronated
3 x 15
A
Squat - Heels Elevated - BB
12, 10, 8, 12
B1
Split Squat - Front Foot Elevated - Low Pulley
3 x 12
B2
Leg Curl - Standing - Foot Neutral - Dorsiflexed
3 x 8
C1
Step-Up - Side - DB
3 x 15
C2
Back Extension - Incline - DB
3 x 15
A1
Bench Press
12, 10, 8, 12
A2
Pulldown - Medium Grip - Neutral
12, 10, 8, 12
B1
Press - Seated - DB
3 x 12
B2
Row - Seated - Wide Grip - Semi-Pronated
3 x 12
C1
Fly - 25° Decline - DB
3 x 15
C2
Lateral Raise - Prone - 15° Incline - DB - Pronated
3 x 15
A
Squat - Hack - DB
12, 10, 8, 12
B
Deadlift - Rack - Above Knee
4 x 12
C1
Calf Raise - Seated - Machine
3 x 15
C2
Pallof Press - Mid Pulley
3 x 15
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.
Where PRs are the Local Currency and Gains are the Ultimate Souvenir!
Get Tempo Town
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.
Tempo Town
Tempo Town
Tempo Town
