TRAINING TOOLS

RPE Cheat Sheet
Free Glute Day

RESOURCE LIBRARY

  • RPE Cheat Sheet description: A concise reference to help athletes and coaches quickly translate perceived exertion into actionable training decisions. This cheat sheet defines RPE scales commonly used in strength and conditioning and bodybuilding—RPE 1–10 and the Reps-in-Reserve (RIR) interpretation—providing clear guidance on target effort, typical rep ranges remaining, and recommended load adjustments.

  • Ready to lift, shape, and fire up your glutes?

    This Free Glute Day Workout is designed to help you build strength, tone, and confidence no gimmicks, just results. You’ll target all areas of your glutes with science-backed training techniques that actually work.

    Whether you train at home or in the gym, this session will challenge you.

    Perfect for women who want to feel strong, sculpted, and empowered every time they train.

NUTRITION TOOLS

  • Having trouble working out how to balance those macros?
    Fill in the gaps in your diary with this useful Macro Cheat Sheet Tool.
    What food is dominant in each Macronutrient, plus Combination Macronutrients.

Macro Cheat Sheet

STARTER SYSTEMS

  • RPE Cheat Sheet description: A concise reference to help athletes and coaches quickly translate perceived exertion into actionable training decisions. This cheat sheet defines RPE scales commonly used in strength and conditioning and bodybuilding—RPE 1–10 and the Reps-in-Reserve (RIR) interpretation—providing clear guidance on target effort, typical rep ranges remaining, and recommended load adjustments.

ATHLETE EDUCATION

  • Over the years I’ve coached athletes, transformation clients, and women stepping into their first photoshoots and competitions.

    The difference between people who stay stuck and people who transform isn’t talent.

    It’s alignment between:

    • training

    • nutrition

    • recovery

    • lifestyle

    This short guide introduces the framework I use with athletes inside KG Performance.

    Think of it as a blueprint for how serious physiques are actually built.

ASSESSMENTS

  • RPE Cheat Sheet description: A concise reference to help athletes and coaches quickly translate perceived exertion into actionable training decisions. This cheat sheet defines RPE scales commonly used in strength and conditioning and bodybuilding—RPE 1–10 and the Reps-in-Reserve (RIR) interpretation—providing clear guidance on target effort, typical rep ranges remaining, and recommended load adjustments.