KFFIT

Coach
Kiersten Fox

What's Included:


  • 3 months
    of periodized programming, multiple split options - 4 or 5 day split (2
    upper body days, 3 lower), including deloads (Delivery: self-download
    upon purchase)

    • This is a program only, no guide is included with program.

  • Gym-based program

  • Supplemental materials - Exercise overviews, program reference sheet

  • Access to my exclusive client exercise/form database (plus my own personal cues and tips)

Skill level: intermediate to advanced

Focus: hypertrophy, specifically building the glutes, and overall hourglass figure

Features
1 sessions per week
Must use App app to view and log training
Program Training
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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 5 days per week
3 months of periodized programming, 5 day split (2 upper body days, 3 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
Recommended
Gym-based program
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Sample Week
Week 1 of 12-week program
Sunday
Hamstrings & Glutes

A

Romanian Deadlift

10, 8, 8

B

Glute Back Extension

10, 10, 8, 8

C

Romanian Deadlift - Stagger Stance

2 x 8

D

Glute Bridge

10, 8, 8

E

Seated Leg Curl

2 x 10

Monday
Shoulders

A

Dumbbell Anterior Delt Press

10, 8, 8

B

Standing Cable Y Raise

10, 8, 8

C

Standing Dumbbell Y Raise

3 x 8

D

Rear Delt Flyes

2 x 10

E

Seated Cable Face Pull - Rope

3 x 8

Wednesday
Quads

A

Hack Squat

8, 6, 4

B1

Bulgarian Split Squat

8, 8, 6

B2

Seated Single Leg Press

3 x 8

C

Leg Extension

3 x 10

Thursday
Back

A1

Bent Over DB Row

3 x 8

A2

Hammer Row

10, 8, 8

B

Hammer Row

10, 8, 8

C

Seated Cable Row

3 x 10

Friday
Glutes

A1

Hip Thrust

8, 8, 6

A2

Glute Bridge

2 x 10

B

Smith Machine Step Ups

10, 10, 8

C

Glute Medius Kickback

2 x 10

D

Leg Extension

3 x 10

Top Set - 3 Mo.