Programs

KC Fit makes structured, research-backed training programs for building a strong, balanced, hourglass shape, so you always know exactly what to do in the gym.

See The Sculpted Program

Programs

Start here.

Cover of The Sculpted Program: Sculpted, 12 week glute and shoulder focused program, 4 day split
12-week program53-page PDF

The Sculpted Program

Stronger, fuller glutes and rounder shoulders, built over three 4-week blocks.

  • Split4 days a week
  • FocusGlutes, legs, shoulders & upper back
  • Level6+ months of lifting
  • EquipmentGym, with swaps for every exercise
$19.99 View program

The approach

How KC Fit programs are built.

  • Grounded in research

    Exercise choices, effort targets and weekly volume are based on how muscle actually grows, with the studies cited in the program.

  • Every set has a target

    Sets, reps, rest and reps in reserve are written out for every exercise, with a form cue, so nothing is guesswork.

  • Built for real gyms

    Every exercise comes with swaps for free weights, machines, bodyweight and bands, so a missing machine never stops a session.

  • Progress you can see

    A simple rule for adding reps and weight each week, and blocks that change every month to keep you improving.

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