Custom Workout Plans for Every Fitness Level
Follow a structured workout plan designed to take the guesswork out of training.
KR Performance offers 12-week strength training programs for beginner, intermediate, and advanced lifters, with progressive workouts, form guidance, and built-in tracking to help you train confidently and make consistent, measurable progress.
Choose Your 12-week Workout PlaN
Our Groundwork Plan is a 12-week foundational program for beginners ready to build strength, confidence, and consistency. This plan focuses on intentional progression—teaching you proper form, introducing key movement patterns, and setting a solid base for long-term training success.
INCLUDES:
12-week progressive training plan
4 structured workouts per week
Form cues and progression notes included for every exercise
A weight-tracking column to monitor your progress each workout
OurFrame Work Plan is a 12-week training program designed for those with some lifting experience who are ready to re-establish consistency, refine technique, and continue progressing with purpose. Whether you’re returning after time away or looking for a more structured approach, this plan focuses on intentional progression while reinforcing strong movement patterns and sustainable training habits.
INCLUDES:
12-week progressive training plan
5 structured workouts per week
Form cues and progression guidance for every exercise
Built-in weight-tracking to support steady, measurable progress
Our Elite Work Plan is a 12-week advanced training program built for experienced lifters who are ready to train with intensity, structure, and purpose. Designed for those who already have a solid foundation, this plan emphasizes higher training volume, refined execution, and deliberate progression to push performance to the next level while maintaining long-term sustainability.
Whether you’re looking to break through plateaus or fully commit to a demanding training phase, Elite Work challenges you to show up consistently and train with intent.
INCLUDES:
12-week progressive training plan
6 structured workouts per week
Detailed form cues and progression guidance for every exercise
Built-in weight tracking to support consistent, measurable progress
Frequently Asked Questions
-
Groundwork is built for beginners establishing a foundation, Frame Work is for lifters with some experience rebuilding consistency, and Elite Work is for advanced lifters ready to train with higher volume and intensity.
-
Yes. Groundwork is specifically designed for beginners, with form cues and progression notes for every exercise.
-
These plans are designed to be followed in a gym with standard equipment access.
-
Each program runs 12 weeks, broken into three progressive 4-week blocks.
-
Workout plans are self-guided, structured programs you follow independently. 1-on-1 coaching adds a personalized nutrition plan, weekly check-ins, and direct coach support.
Contact us
Interested in working together? Fill out some info and we will be in touch shortly. We can’t wait to hear from you!
Online Fitness Coaching Based in Tampa, FL
KR Performance is based in Tampa, Florida, but our online coaching programs are designed to work wherever you are. Through Trainerize, weekly calls, progress tracking, and direct communication with your coach, you'll receive personalized support without needing to train at a specific gym or location.