Strength Training Workout

If you want to get get stronger and correct muscle imbalances you are in the right place.
strength training workout

K Squared Fitness Strength Training Plans Have Been Used By...

Get stronger, faster, and improve performance.

K Squared Fitness is a strength coach in your pocket.

K Squared Fitness Strength Training Program

strength training runners

Comprehensive Strength Training

The complete approach to strength training.

Customize Your Training

Improve your compound lifts squat, deadlift, bench and shoulder press with our proven effective training methods.


Our K2 Strength family is a group of hard working, and competitive natured people who is going to get after it everyday.

running 5k


The complete approach to strength training.

Customize Your Training

Improve your compound lifts squat, deadlift, bench and shoulder press with our proven effective training methods.


Our K2 Strength family is a group of hard working, and competitive natured people who is going to get after it everyday.

How The Strength Program Works

Watch the video below to get a detailed outline of what everyday of strength training looks like.

Easy to use and personalized to you

How It Works

Customize Your Workouts

Want To Maximize Your Time, Energy, And Workouts?

K Squared Fitness

deadlift correct form
No More Guesswork

We provide a detailed strength training program three days a week that focuses on mobility, strength, and accessory exercises that promote muscle growth . 

No Contracts

We will give you our best from day one, and we are confident you will love the results you get. If not, you can cancel at any time.

No BS.

We give you the tools, education, and support. You put in the work.

Getting men and women stronger is what we do.

Have you tried other strength training programs that didn’t give you the coaching you needed? Do you spend time researching online the best strength training videos, drills and exercises you should be doing to improve? 

We know how frustrating it is to not be able to perform workouts RX. Having to always scale your own workouts and not see any progress sucks.

Have you considered changing strength training programs? Are you looking for a program that gives you the progressions and tools you need to work on your weaknesses? We have created the most detailed power and strength training program:

✅ Compound Lifts 

✅ Mobility

✅ Detailed % Programming

✅ Accessory Exercises

Great programming, support, and getting you to the next level is what we do best!



Your Strength Training Program Includes

Personalized Strength Program

Follow a strength training program that meets you where you are at.

Compound Lifts

Increase your strength in the squat, deadlift, bench press and shoulder press like it's your job.

K2 Fitness App

Your entire program right at your fingertips.

Talk To Your Strength Coach

We want the best for you. You can reach out to us at anytime.

Private Facebook Group

Post your lifts to get feedback and meet others who are training hard too.

Mater The Mechanics

Video tutorials for every movement so you can optimize positioning and performance.

Trusted by NFL Athletes.




DaQuan Jones

WR New York Jets

Superstar Mom

Interior Designer

DT Denver Bronchos

CEO / Business Owner

CEO / Business Owner


CEO / Business Owner

DT Tenneessee Titans

Boss Woman

Tax Accountant

Get started today with OUR


7 Day Trial

$ 1 For 7 days
  • K2 Strength Training Program

Frequently asked questions about our Strength training program

The K2 Strength training Program is designed for the everyday people who want to get stronger, leaner and improve their fitness. They want to be the best version of themselves, and they will stop at nothing short of that.

You don't have to be an elite athlete to join this program. 

When you sign up for the K2 Strength Program, you will have access to:

All Programs Include:

  • Video tutorials for every movement
  • Recommended weights, pace, and intensity for each workout
  • Feedback from expert coaches

K2 Strength:

  • Focus On Compound Lifts (Squat, Deadlift, Presses)
  • 3 Days Per Week
  • 45 - 60 Minute Workouts

Designed to increase your strength and athletic performance. Throughout the year we go through different strength & power phases (cycles) to prevent plateau. 

We have seen a direct correlation with peak athletic performance when an athlete takes the time to improve their endurance and core strength.

We utilize our NFL athletes for credibility because our programs work.

But, you do not have to be an athlete to follow our K2 Strength program. 

Our training routines are 3 x per week and 45-60 minutes per workout. 

More Insight:

Each workout will be a full-body workout focusing on building strength, and getting stronger.

Here are some lower body exercises you will see within the program to improve your squat.


  • Back Squat

The king of all exercises to gain muscle and strength right? Let's make sure you are doing it properly with good form. We love lifting heavy but make sure form is dialed in. Your glutes are activated, you have good great core strength, then you can squat heavy. 

  • Front Squat

The front squat is extremely demanding on your wrist, lats, and mobility. Within each training session we have you foam roll, stretch the target area so we can get you into the right starting position. 

  • Deadlift

Master the deadlift and you unlock your performance. 


  • Bulgarian Split Squat
  • Goblet Squat
  • Banded Clamshell

Here are some upper body strength training exercises you will see within the program to improve pressing strength.


  • Bench Press
  • Military Press
  • Push Press


  • Bent over Row
  • Dumbbell Bench Press (Single arm, seesaw, and other variations)
  • Z Press


Muscle growth is hard. But that's because most people don't follow a periodized program that will help your body gain muscle mass.

Work your legs and glutes a lot to target major muscle groups. 

Intermediate lifters:

We will help you get to the next level mix up your work split for Chest & Triceps, Back and bicpes.

This is strength training. Bicep curls are great but you can work your arms with deadlifts, farmer carries, strict pull ups, etc. 

Don't worry we will do some curls but we teach our clients to get as much bang for their buck with each exercises within our fitness routines. 

Although we encourage our clients to eat a healthy, well balanced diet, we will not be providing nutrition coaching as a part of the strength program track.

Your workout will be posted at 12:01 AM (CT)

Throughout the calendar year our program will take you through different training cycles. 

Each training "cycle" will have a different focus. For example:

  • High Rep Back Squat Volume/Low Rep Back Squat Strength

To get stronger a lot of things need to happen. Having adequate mobility, proper breathing mechanics, strong core, correct muscle imbalances and have great strength endurance. This is what we tackle first.

  • Improving 1 rep max with deadlift 

When we work with clients to improve their deadlift we utilize deficit deadlifts, rdl's, banded, high rep and low rep to maximize your pulling strength.

Positioning is so important and we will never have you compromise that.  

  • Utilize bands, chains, tempo, super sets with Bench Press to improve explosive power output

Each week we want to follow a progressive overload training system.  

We provide weight recommendations and for those who really want to get serious we have them follow %'s throughout the training cycle so we can control the volume and not over train you. 

Strength training to lose weight?

I like where your head is at. Building muscle is extremely important to raise your bodies ability to burn more calories at rest. 

You want to couple strength training with a couple of things:

  • Hiit training
  • Building your "aerobic base" 

If you need more help, we can help. 

  • We are here to support you and your strength journey. Reach out to us at anytime!

You can join the K2 Strength training program at any time! The cost is $49 per month, or get two months free by signing up for the year by clicking here!

If you have any further questions feel free to email us at:

strength for runners


If you are tired of doing random strength workouts and are ready to get stronger, faster, and more fit, then HECK YES!

Here are a few types of people who have seen success using our run plan:

  • People New To Strength Training (Beginners)
  • Training for weight loss
  • Working Executives
  • Runners
  • Weekend Warriors
  • Military
  • NFL Athletes

K Squared Fitness is the strength training program for you if….

  • You are beginner, you want to learn the strength training benefits for weight loss.
  • You have been working out for years, have an athletic background, and are ready to give ready for a fresh start.
  • You want to get stronger but 5x5 is boring and you want expert help with programming. 
  • You're willing to put train hard. We'll give you the program, education, and support. 
  • You agree that you aren’t getting the results you want from doing the strength workouts you are doing.
  • You feel confident trying our program.

If you agree with most or all of these statements, we can't wait to have you be a part of The K Squared Strength Training Plan!

Meet your Strength coaches
Get trained by expert strength coaches
athlete training program

Kevin Andres

Head Coach, Professional Athlete and Owner of K Squared Fitness

As head Coach, professional athlete and owner of K Squared Fitness, Kevin coaches people to bring out the best version of themselves.

Driven by the desire to change people’s lives through fitness, Kevin has the innate ability to help people achieve what they never thought was possible. Once named Nashville’s Fittest Man, Kevin is now helping others transform their lives with his signature program designed for everyday people and aspiring athletes.

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Katie Andres

Bachelor of Science degree in Health and Physical Education

Katie plays an essential role in supporting the K Squared Community. Not only does she manage all of our social media accounts, but also leads our monthly service projects and works hard behind the scenes to ensure a pleasurable experience for our community.

Katie has a Bachelor of Science degree in Health and Physical Education, along with her Nutrition Certification through Precision Nutrition. She has seen tremendous success in her own fitness through K Squared Fitness programming and is now motivated to help others achieve their fitness goals too!.

We will teach you how to get stronger young grass hopper.