Men's Programs — Team Kilos
2,505 science-based programs. 3 systems. Built for men who want results without the guesswork.
Phase 3 — Men's Programs
One muscle. Perfected. 813 programs targeting 12 muscle groups. Every exercise chosen to maximize growth in that one area.
Click any muscle group to browse its programs
Quads
Develop powerful, defined quads with squat variations, leg press, and isolation work.
Back (Lats & Thickness)
Develop a wide, thick back with pull-ups, rows, and deadlift variations targeting every region.
Chest
Build a thick, powerful chest with targeted pressing, fly, and cable work across multiple angles.
Abs & Core
Build a strong, visible core with anti-rotation, flexion, and stabilization work.
Shoulders
Build 3D boulder shoulders with pressing, lateral raises, and rear delt work for complete development.
Hamstrings
Build strong, injury-resistant hamstrings with deadlifts, curls, and hip hinge patterns.
Traps & Neck
Develop thick traps and a strong neck for a complete, powerful upper body look.
Biceps
Maximize bicep peak and thickness with curl variations targeting both heads.
Triceps
Build massive triceps — the largest muscle of the upper arm — for sleeve-filling arms.
Forearms & Grip
Build crushing grip strength and defined forearms with wrist work and carry variations.
Glutes
Develop powerful glutes for strength, performance, and a complete lower body physique.
Calves
Build full, defined calves with standing and seated calf raise variations.