KR Performance

Coach
KR Performance Coaching

Mesocycle 1 

6-10 reps 

Chest: 10 sets

Back: 10 sets

Shoulders: 10 sets

Biceps: 5~ sets

Triceps: 5~ sets

Quads: 10 sets

Hams: 10 sets

Calves: 5~ sets

Abs: 5~ sets

Mesocycle 2

8-12 reps 

Chest: 12 sets

Back: 12 sets

Shoulders: 12 sets

Biceps: 6~ sets

Triceps: 6~ sets

Quads: 12 sets

Hams: 12 sets

Calves: 6~ sets

Abs: 6~ sets

Mesocycle 3

8-12 reps 

Chest: 15 sets

Back: 15 sets

Shoulders: 15 sets

Biceps: 7~ sets

Triceps: 7~ sets

Quads: 15 sets

Hams: 15 sets

Calves: 7~ sets

Abs: 7~ sets

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Push

A

Bench Press - DB - Incline

3 x 10

B

Bench Press - BB - Flat

3 x 10

C

Fly - Cable - Standing

3 x 20

D

Shoulder Press - Machine - Seated

3 x 10

E

Tricep Pushdown - Cable - Crossbody

3 x 10

F

Tricep Extension - DB - Lying

3 x 20

Monday
Pull

A

Chin Up - Close Grip - Neutral

3 x 10

B

Row - DB - Chest Supported

3 x 10

C1

Lateral raise - Cable - Behind Back

3 x 30

C2

Rear Delt Fly - High Cable - Standing

3 x 20

D

Bicep Curl - Cable - Standing

3 x 20

E

Preacher Curl - DB - Single Arm

3 x 20

Tuesday
Legs

A

Hamstring Curl - Lying

3 x 20

B

Hack squat - Machine

3 x 10

C

Split Squat - DB - Bulgarian

3 x 10

D

Leg Extension

3 x 20

E

Calf Raise - Standing - Machine

3 x 20

Thursday
Upper

A

Shoulder Press - DB - Seated

3 x 10

B

Lat Pulldown - Close Grip - Neutral

3 x 30

C

Fly - Cable - Seated

3 x 30

D

Row - Cable - Seated - Neutral Grip

3 x 10

E1

Bicep Curl - Cable - Standing

3 x 30

E2

Tricep Pushdown - Cable - Crossbody

3 x 30

F1

Lateral Raise - DB - Chest Supported

3 x 20

F2

Rear Delt Fly - Seated - Machine

3 x 30

Friday
Lower

A

Leg Press - 45 Degree

3 x 30

B

Deadlift - BB - Romanian

3 x 10

C

Hamstring Curl - Lying

3 x 10

D

Back Extension - 45 Degree

3 x 30

E1

Calf Raise - Seated - Bent Knee

3 x 30

E2

Leg Raise - Decline Bench

3 x 30

Coach
coach-avatar KR Performance Coaching

Male Physique - Phase 1 (Weeks 1-12)