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

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Programming 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 frequency
• The primary and assistance session flow that respects time and recovery
• Movement-first progressions before load and intensifiers
• Practical takes on chin-ups, machines, and mixing in other activities
• Simple periodization that actually fits 2-3 day schedules

⁠Join The Continuum!⁠

Thanks for tuning in!

0:00 Introduction to Gen Pop Training
7:31 Training Frequency and Program Design
13:39 Exercise Selection and Movement Patterns
21:15 Program Structure and Exercise Order
27:43 Coaching and Exercise Progression
34:11 Training Volume and Recovery
40:30 Periodization for Gen Pop Clients
46:24 Exercise Progression and Movement Quality
52:12 Online vs In-Person Coaching
57:40 Introduction to The Continuum

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