General Population Clients: Training 2X or 3X Per Week Framework

Send us Fan MailProgramming for true gen-pop clients is less about fancy periodization and more about great coaching, smart exercise choices, and repeatable progress. The KILO Crew lays out clear frameworks for 2x and 3x per week training.You’ll learn:How we define gen pop (and why that definition changes your plan)Full-body vs upper/lower at low frequencyThe primary and assistance session flow that respects time and recoveryMovement-first progressions before load and intensifiersPractical takes on chin-ups, machines, and mixing in other activitiesSimple periodization that actually fits 2-3 day schedules⁠Join The Continuum!⁠Thanks for tuning in!0:00 Introduction to Gen Pop Training7:31 Training Frequency and Program Design13:39 Exercise Selection and Movement Patterns21:15 Program Structure and Exercise Order27:43 Coaching and Exercise Progression34:11 Training Volume and Recovery40:30 Periodization for Gen Pop Clients46:24 Exercise Progression and Movement Quality52:12 Online vs In-Person Coaching57:40 Introduction to The ContinuumStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.