K.L.M Fitness

Coach
Katie Mollica

Designed in Spring of 2025. This is a 3 day per week Hypertrophy based program utilizing barbells and dumbbells. Can sub equipment in if you have it but there are no machines in this program!

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Spring 2025 Hypertrophy Day 1 - Anterior

A1

Flat Bench DB Chest Press

A2

Barbell Back Squat (quad dominant)

B1

Barbell Incline Bench Press

B2

Walking Lunges

C1

Split Squat Jump

C2

Dumbbell Lateral Raise (A-Me)

D

Barbell Bicep Curl

Wednesday
Spring 2025 Hypertrophy Day 1 - Posterior

A1

Barbell Hip Thrust (A-Me)

A2

Pull-Up

B1

Supported Single Arm Row

B2

Barbell Romanian Deadlift (RDL)

C1

Seated Hamstring Curl

C2

Double Rope Tricep Pushdown (A-Me)

D

Deficit assist Calf raise (A-Me)

E

Hanging Leg Raise

Friday
Spring 2025 Hypertrophy Day 1 - Full Body

A1

Deadlift

A2

DB Shoulder Press

B1

Chin-Up

B2

Glider Reverse Lunge

C1

Landmine T-Bar Row

C2

Plank Shoulder Taps

C3

Single Arm Dumbbell Chest Press

D1

Band-Resisted Deadbug

D2

DB Skullcrushers

Spring 2025 Hypertrophy 3-Day