KDARR Performance

Coach
Kyle Harris

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Craft Transformation Week 1 Day

A

Back Squat

5, 3, 1, MAX, MAX

B1

Romanian Deadlift

4 x 10

B2

Lat Pulldown

4 x 12

C

Step-Ups

3 x 10

Sunday
Conditioning

A

Airdyne

10 x 1:00

Monday
Craft Transformation Week 1 Day 2

A

Bench Press

B

Bent Over Row

5 x 10

C

Push-Up

4 x MAX

D

Seated DB Shoulder Press

3 x 12

E

Alternating DB Hammer Curl

4 x 25

Tuesday
Week 1 Day 3

A

Romanian Deadlift

5, 3, 1, MAX, MAX

B

Bulgarian Split Squat

5 x 5

C1

Hip Thrust

3 x 10

C2

Hex Bar Deadlift

3 x 10

C3

Goblet Squat

3 x 20

Tuesday
Conditioning

A

Airdyne

10 x 0:10

Wednesday
Week 1 Day 4

A1

DB Push Press

3 x 8

A2

Med Ball Vertical Throw

3 x 5

B

Shoulder Press

6 x 8

C

Chin-Up

3 x MAX

D1

Dips

3 x MAX

D2

Lat Pulldown

3 x 12

D3

EZ Bar Curl

3 x 12

Thursday
Week 1 Day 5

A1

Lactate Squat Jumps

A2

Deep ISO Squat Hold

3 x 45

B

Walking Lunges

3 x 20

C1

DB Bench Press

5 x 10

C2

DB Pullover

5 x 10

Thursday
Conditioning

A

Airdyne

10 x 2:00

Coach
coach-avatar Kyle Harris

2025 New Year Transformation Challenge