The Method — KALOS Personal Training Studio

01 — The Training Cycle

Four phases. One engine.

Your program runs in cycles of roughly four weeks. Each cycle opens by measuring your strength and ends by feeding that data into the next one, so the weights you lift are always calculated from what your body can actually do rather than guessed.

WEEK 1 · STRENGTH

Test & set the baseline

Heavier loads, lower reps. On key lifts you'll finish with a max-effort set: the number that anchors everything ahead.

WEEK 2 · HYPERTROPHY I

Build, heavier

Muscle-building work at moderate volume: heavier weights and controlled reps, calculated from week one's numbers.

WEEK 3 · HYPERTROPHY II

Build, higher volume

Lighter weights at higher volume, with more sets and reps shifting the stimulus so your body never fully adapts.

WEEK 4 · VOLUME

Peak & break plateaus

Maximum volume with intensity techniques (supersets, drop sets, failure sets) to force the adaptation home.

Then the cycle repeats. You retest, and if you've gotten stronger, every working weight moves up with you. If life got in the way (stress, sleep, an off week), the program adjusts down to meet you. That's real progressive overload, measured every single cycle instead of assumed.

02 — The Anchor

Every weight, calculated from your max.

Your one-rep max, measured safely through a rep-out test rather than a risky single, is the anchor for every prescription in your program. Each phase trains at a precise percentage of it, and when your max moves, everything recalculates. That's what makes progression objective, and the platform runs the math automatically every session.

01

You lift

Your coach counts every rep, watches every set, and logs exactly what you did before the session ends.

02

The system computes

New maxes, new working weights, and your place in the cycle, all recalculated the moment the data lands.

03

Your coach decides

Numbers inform; they don't dictate. Your coach reads you in the room and adjusts in real time.

03 — The App

The method, in your pocket.

Every client trains with the Kalos app. Your custom training and nutrition programs live right in it, with daily and weekly progress logs that turn into visual charts you can follow over time. Snap a photo of your meal and our AI estimates the calories automatically, or ask the built-in AI assistant to help you log on the go. Everything feeds straight into your progress dashboard.

app.kalospt.ca

Kalos client portal Progress Tracking page — phase goal progress bar, weekly targets, and the daily tracking grid.

The Kalos iOS app dashboard — next session, sessions remaining, steps today, and a weekly steps chart.

THE CLIENT PORTAL — WEB + iOS

01

Your program, live

See your full training program, what's next, and every session you've ever done, with the weights you hit.

02

Nutrition without the math

Meal plans from your coach, a food log with barcode scanning, and AI photo estimates when you're eating out.

03

Progress you can watch

Weight trends, strength records, steps from your watch, and private progress photos, all charted automatically.

04

Booking in seconds

Set your weekly schedule once and book out your whole package in one pass. Reschedule anytime.

05

A room that pushes you

Leaderboards, medals, and shared PRs put you among people chasing the same thing. Opt in and let it pull you forward.

06

Coach in the loop

Your coach sees what you log the moment you log it, and adjusts your plan between sessions, not just during them.