Pectoral Pursuit

KRF Training

Weightlifting, Bodybuilding, Strength & Conditioning

Coach

Dr. Kelsey Redman, PT, DPT

Pectoral Pursuit is a structured, evidence-based training program designed to help men build strength, maximize size, and improve performance. This program is for men wanting to build muscle and look bigger, leaner, and stronger.

Training is organized into progressive blocks that begin with an acclamation phase to refine technique and establish solid movement patterns before intensity increases. Each week applies progressive overload through strategic volume, tempo control, and intelligent exercise selection to drive consistent strength and hypertrophy gains.

$25 / mo

Start My 7-Day Free Trial

Pectoral Pursuit

Pectoral Pursuit is a training program focused on maximizing hypertrophy. There are 3 upper body days (chest/tri, back/bi, shoulders) as well as 2 lower body days per week. Each weight training day is programmed with a warm up, lifts with detailed form videos and cues, and core exercises. Target muscles and tempos are also provided for each lift to improve the effectiveness of your training.

Features

Programming 6 days per week

Daily warm up, strength, cardio, and core that’s accessible and challenging for individuals of any level of fitness

Exercise Video Guidance

Instructional videos for every exercise to improve your form and ensure proper execution

Detailed, expert instruction

A coach who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.

Equipment

Required

Barbell // Plates // Dumbbell // Bench

Recommended

Bands // Cable Machine // General Machines

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Program Instructions

Monday

Meso 5 Week 3 - Legs (glutes/hamstrings)

Warm Up: 5 Min Cardio

1 x 5:00

Forward Walking Lunges + Heel Raise

2 x 7

Reverse Walking Lunges + Heel Raise

2 x 7

Lateral Lunges + Heel Raise

2 x 7

Barbell RDLs

10, 8, 6

Single Leg Hip Thrust Hops

3 x 9

Single Leg Glute Focused Leg Press

10, 8, 6

Leg Press Calf Raises - Knees Straight

10, 8, 6

Seated Hamstring Curls

10, 8, 6

2 DB Deficit Reverse Lunges

10, 8, 6

Bent Knee Calf Raises

10, 8, 6

Tuesday

Meso 5 Week 3 - Chest & Triceps

Warm Up: 5 Min Cardio

1 x 5:00

Warm Up: Banded Arm Circles

2 x 8

Warm Up: Band Pull-Aparts

2 x 8

Warm Up: Band Hugs

2 x 8

BB Bench Press

10, 8, 6

Russian Twists

10, 8, 6

2 DB Incline Chest Press

10, 8, 6

Incline DB Uppercut Fly

10, 8, 6

Cable Chest Fly (High to Low)

10, 8, 6

2 Way Single Arm Cable Triceps Extension

10, 8, 6

Single Arm Crossbody Press

10, 8

Dips

10, 8

Wednesday

Meso 5 Week 3 - Legs (quads)

Warm Up: 5 Min Cardio

1 x 5:00

Warm Up: Banded Bodyweight Squats

2 x 8

Warm Up: Banded Isometric Squat Hold

2 x 0:25

Warm Up: Banded Squat Jumps

2 x 8

Barbell Back Squats (Glute Focused)

10, 8, 6

Box Jump to Squat

3 x 8

Seated Knee Extensions

10, 8, 6

Single Leg Weighted V-Up

10, 8, 6

Machine Quad Focused Leg Press

10, 8, 6

2 DB Forward Walking Lunges (Quad Focused)

10, 8, 6

Donkey Calf Raises

10, 8

Wall Sit Calf Raises

2 x 40

Thursday

Meso 5 Week 3 - Back & Biceps

Warm Up: 5 Min Cardio

1 x 5:00

Warm Up: Scapular Setting Sequence

2 x 7

Banded Row + ER + Press

2 x 7

Banded IR Punch

2 x 7

Pull Ups

10, 8, 6

Rack Pulls

10, 8, 6

Single Arm Cable Lat Pulldown

10, 8, 6

Dual Cable Face Away Bicep Curls

10, 8, 6

Reverse Fly Machine

10, 8, 6

Preacher Curls (Full-Partial-Partial)

10, 8, 6

Cable Bar Pulldowns

10, 8, 6

Cable Bar Bicep Curl 21s

2 x 1

Friday

Meso 5 Week 3 - Shoulders, Chest, Bi/Tri

Warm Up: 5 Min Cardio

1 x 5:00

Banded External Rotation

2 x 6

Banded ER Iso Hold Lateral Steps

2 x 6

Banded Internal Rotation

2 x 6

Banded IR Hold Lateral Steps

2 x 6

Barbell Incline Bench Press

10, 8, 6

2 DB Shrugs

10, 8, 6

Machine Chest Fly Sequence

3 x 8

2 DB Lateral Raises

10, 8, 6

2 DB Around the Worlds

10, 8, 6

2 DB Upright Row to Frontal Raise

10, 8, 6

Cable Converging Frontal Raise

10, 8

2 Way EZ Bar Bicep Curls

10, 8

Saturday

Meso 5 Week 3 - Saturday Recovery

Recovery Day Cardio

1 x 20:00

Captain’s Chair Straight Leg Raises With DB

3 x 8

Captain’s Chair Knee to Opposite Shoulder

3 x 8

High Plank Knee to Opposite Elbow

3 x 8

KB Single Arm Plank Saws

3 x 8

Coach

More from KRF Training

Dr. Kelsey Redman, PT, DPT

Doctor of Physical Thereapy, B.S. Kinesiology with an Emphasis in Human Performance, Group Exercise Instructor, Personal Trainer, Strength & Conditioning Coach, Community Fitness Leader, Biomechanics Research Assistant, 9+ years of weightlifting experience.

Let me help you create your own transformation!

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!

Start My 7-Day Free Trial

FAQs

What if I can’t commit to all 5 days of lifting per week?

That’s totally fine! Something is ALWAYS better than nothing and I’m happy to work with you to find an effective routine to accommodate your schedule.

I’ve never lifted before, can I still do this program?

Yes! It doesn’t matter if you’ve been weight training for years or have never stepped foot in the gym, I’m happy to meet you where you’re at & help you create your own transformation. Every single exercise programmed has detailed form videos and cues so anyone can learn or improve their technique.

The Proof

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."