Kailey Zárate Fitness

Bodybuilding, Functional Training
Coach
Kailey Zárate

Functional training program focusing on upper body hypertrophy 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BARBELL // DUMBBELLS // CABLES // KETTLEBELLS
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Upper Pull

A1

Shoulder CARS

2 x 3

A2

World's Greatest Stretch

2 x 3

A3

Deadbug with KB Pullover

2 x 5

B

Pull-Up

2 x MAX

C

Supinated Grip Barbell Row

3 x 8

D

Single Arm Lat Pulldown

3 x 10

E

Prone IYT Raises

2 x 10

F

Barbell Bicep Curl

5, 8, 10

G

Seated Incline DB Curls

3 x 8

Tuesday
Upper Push + Moderate Biceps 

A1

World's Greatest Stretch

2 x 3

A2

Kettlebell Halo

A3

Isometric hold Bird Dog

2 x 40

B

Push-Up

2 x MAX

C

Single Arm Z Press

2 x 12

D

DB Chest Fly

3 x 12

E

Zottman Curls

3 x 20

F

spider curl

3 x 20

Thursday
Lower Body + Light Biceps Day 

A1

World's Greatest Stretch

2 x 3

A2

Cat Cow

3 x 3

A3

Cat Cow Lumbo Pelvic Emphasis

2 x 3

B

Barbell Split Squat

3 x 8

C

DB Romanian Deadlift

3 x 8

D

Single Leg DB Glute Bridge

3 x 12

E

DB Suitcase Walking Lunge

3 x 20

F

Alternating DB Curls

3 x 20

G

Single Arm Abducted Cable Bicep Curl

3 x 12

Little Buff Arms