Kirby Gains!

Designed for couples who want to train side-by-side, this 2-day program combines beginner-friendly movements with simple progressions that encourage teamwork and shared motivation. Each leg day emphasizes glute growth through squats, hip thrusts, and focused accessory work, while upper day keeps things light, low-anxiety, and fun. Strengthen your bodies — and your bond — one session at a time.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Hip Thrust (Machine)

Hip Adductor (Machine)

Seated Hamstring Curl

Glute Kickback (Cable)

Standing Calf Raise

Lat Pulldown

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Bent Leg Raise

Incline Curl (Dumbbell)

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