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 glutes that could crush the souls of those who have wronged you.
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!
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
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.
Demo Videos
I've recorded a demo of each movement so you're never guessing how to perform a movement in the program.
Detailed, expert instruction
Beyond the Sets and Reps, you'll get everything you need to make sure you execute each session to perfection.
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
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
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