KRF Training
Weightlifting, General Fitness, Personal Training, Bodybuilding, Strength & ConditioningFeatures
2 sessions per week
Must use App app to view and log training
Team Training
A
Warm Up: 5 Min Cardio
1 x 5:00
B1
Warm Up: Banded Isometric Squat Hold
2 x 0:20
B2
Warm Up: Banded Squat Jumps
2 x 10
C1
Barbell Back Squats (Glute Focused)
3 x 10
C2
Single Leg Hip Thrust Hops
3 x 10
D1
Barbell RDLs
3 x 10
D2
Hamstring Rollouts
3 x 10
E1
Single Leg Glute Focused Leg Press
3 x 10
E2
Leg Press Calf Raises - Knees Straight
3 x 8
F
Core Finisher: Cable Rope Crunch + Pulse
2 x 10
A
Warm Up: 5 Min Cardio
1 x 5:00
B1
Warm Up: Banded Arm Circles
2 x 10
B2
Warm Up: Band Pull-Aparts
2 x 10
C
BB Bench Press
3 x 10
D1
2 DB Incline Chest Press
3 x 10
D2
Dips
3 x 10
E1
2 DB Chest Fly
3 x 10
E2
DB Pullover
3 x 10
F1
Cable Crossbody Tricep Extensions
3 x 10
F2
Spiderman Push-up
3 x 10
The way fitness & getting strong has empowered me mentally, physically, and socially is something I want everyone to experience which is why I created this program. I can’t wait to see how it helps you transform!
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Trey
Collegiate Athlete / Finance
Verified Athlete"This program has transformed my training. Tracking my weights in the app has helped me stay consistent and take my physique to the next level."
Kaleb
Avid Lifter / Salesman
Verified Athlete"This program has helped me redefine my limits and shift my mindset. It’s not just about physical gains—it’s about discipline, consistency, and showing up every day to become a better version of myself. The blend of structured workouts and recovery techniques kept me engaged and injury-free."
When you join a team you’re getting more than programming, you’re joining an online community.
Pectoral Pursuit
Pectoral Pursuit
Pectoral Pursuit
