Advanced Program

KFFIT

Bodybuilding, Weightlifting
Coach
Kiersten Fox

LOOK and FEEL strong.

Build confidence, and show yourself just how much YOU are capable of.

Build a feminine hourglass shape, and seam-ripping glutes with glutes that could crush the souls of those who have wronged you.

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Purposeful Programming
This is no Instagram swipe & save, this is detailed programming designed to maximize hypertrophy and deliver the transformation you're after. No nonsense, just gains!
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No more guessing...
No more uncertainty, no more managing spreadsheets; just effective programming delivered straight to your phone - so you can put your energy where it matters!
Features
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Programming 4 days per week
6 months of periodized programming, 4 day split (2 upper body days, 2 lower), including deloads. For the intermediate to advanced weightlifter.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Easy to follow training all in one app!
Equipment
Required
Gym-access
Recommended
Hack Squat // Trap Bar // Smith Machine
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Sample Week
Week 1 of 24-week program
Sunday
Advanced H&G M1W1

A

Trap Bar Deadlift Hip Dominant

12, 10, 10

B

Glute Bridge

12, 10, 10

C

Glute Leg Press

3 x 10

D

Glute Back Extension

3 x 10

Monday
Advanced Back M1W1

A

Straight Arm Pulldown

3 x 10

B

1-Arm DB Row

3 x 10

C

Bench Supported Cable Row - Lumbar Lat

3 x 8

D

Chest-Supported Thoracic Row

3 x 8

E

Seated Row

12, 10, 10

Wednesday
Advanced Q&G M1W1

A

Glute Squat

2 x 10

B

Hack Squat

2 x 10

C

Hip Thrust

12, 12, 10

D

Bulgarian Split Squat

12, 10, 10

Thursday
Advanced Shoulders M1W1

A

Standing Dumbbell Y Raise

3 x 12

B

DB Lateral Raise

12, 10, 10

C

Rear Delt Flyes

3 x 10

D

Rear Delt Pull-Across

12, 12, 10

E

Seated Shoulder Press - Machine

3 x 10

Coach
coach-avatar Kiersten Fox

Qualified Personal trainer and online coach.

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It's time to level UP...

It won't be easy, but it WILL be worth it.

Get Advanced Program
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Advanced Program