Strong and stable: KO power

Unlock your strength with the "Strong and Stable: KO Power" program, a comprehensive 16-week journey designed for serious lifters. With four training days each week, you'll focus on compound movements like the bench press, squats, and overhead presses to build raw power and stability. This program emphasizes progressive overload and proper technique, ensuring you maximize your gains while minimizing the risk of injury. Get ready to transform your physique and elevate your performance!

Building stable joints, a body that can repeatedly explode, and move as a unit. You will gain strength and cardio that is unbreakable. For best results, eat 2 grams of protein per pound of body weight, and do all exercises barefoot.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Barbell)

T-Bar Row

Squat (Barbell)

Front Squat (Barbell)

Push Up

Overhead Press (Barbell)

Behind-the-Neck Push Press

Deadlift (Barbell)

Romanian Deadlift (Barbell)

WINDGATE Sprints

Unilateral Hang Clean

Dumbbell Row

Two Hand Cable Chops

Wood Chop

Abs Crunch (Bodyweight)

Snatch (Dumbbell)

Arnold Press

Shoulder Cable Push

Deadlift (Dumbbell)

Wide Grip Pull-Up

Cable Pull

Twister

Single Arm DB Rotations

Zottman Curl

Med Ball Slam

Lateral Med Ball Throw

Primal phase

Lateral Med Ball Slam

Lying Chest Pass Med Ball Throw

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