Gym version
Built around equipment in any standard gym:
- Barbell or Smith machine
- Dumbbells and a kettlebell
- TRX (or sub dumbbells)
- Leg press, leg extension and hamstring curl
- Pull-up bar and cable machine
8-week program · Home + gym
Fit & Functional
- 8 weeks
- 6 days a week
- Home + gym
Six days a week of programming that trains you like an athlete, not just a body part. Built for people who want strength, structure, and a body that performs as good as it looks.
Choose your option
Home and gym versions included · Delivered to the KY Fit app
Fight to Finish
This is the Fight to Finish edition. Programs start Monday, Nov 2. Choose challenge entry to compete for cash prizes. Challenge entry closes Nov 9.
Your week
The 6-day split hits every major muscle group with intention, and finishes the week with a full-body circuit.
- Day 1 Shoulders and abs
- Day 2 Hamstrings and glutes
- Day 3 Chest and triceps
- Day 4 Back and biceps
- Day 5 Quads and glutes
- Day 6 Full-body circuit
Train at the gym or at home
Home version
Same structure and progression, adapted for training at home.
- Dumbbells
- Resistance bands
That's all you need.
What you get
- 8 weeks of programming
- 6 workouts a week
- 2 versions, home and gym
- 680+ exercises with video in the app
Inside the program
See all photos (18)
From long-time clients
Having workouts already planned, but also not having the same workout every time is one of my favorite things and what I rely on the most for staying motivated and disciplined.
It's so nice to start a workout and do the exercises exactly as provided and not have to think about it. I've done both F&F and 30 min burn and it's been great to choose the one that fits my current life stage the best.
The program is super easy to use and can be implemented at any stage of your fitness journey. It's never boring, with a great variety of exercises that are effective, keep things fresh, and are easy to understand.
Questions
Do I need a gym?
No. Every purchase includes both the gym and home versions. The home version only needs dumbbells and resistance bands.
How do I get the workouts?
Everything is delivered to the KY Fit app. After checkout you'll get an email with your app link, and every workout comes with video instruction.
What's the difference between the two options?
Both include the full program. Challenge entry also enters you in the Fight to Finish transformation challenge, where you compete for cash prizes. Challenge entry closes Nov 9.
How long do I have access?
You have access to the program for 1 year.