Kenny KO’s Workout Routine and Diet Plan

Kenny KO is a bodybuilder, entrepreneur, and YouTuber who is known for his numerous commentary-style videos that he makes on pro bodybuilders. In most of his videos, he is seen discussing and sometimes even criticizing them for their anabolics and steroid use.

Irrespective of whether you like him or not, you cannot simply deny the fact that Kenny indeed has a great body. And certainly, there is a lot that we all can learn from Kenny KO’s workout routine and diet plan.

So without further ado, let’s throw some light upon his fitness routine through this post.

Kenny KO Workout Routine and Diet Plan

Kenny KO’s Workout Principles

Kenny KO has made numerous videos on different bodybuilders and fitness enthusiasts who sport killer physiques. But he himself has a physique that makes him the fitness idol of many.

Kenny KO’s workout plan primarily consists of strength training and cardio. The former gives him a muscular physique while the latter keeps him lean and athletic. Let’s get to know more about Kenny KO’s workout routine in the upcoming section.

Kenny KO’s Workout Routine

Kenny KO indeed has a well-developed and aesthetic body. The credit for this goes to his exercise routine which is structured in a manner that gives a decent workout to each of his muscle groups.

Being in the fitness industry for quite a long time, he has gained a decent amount of experience in weight training. He knows pretty well what all training protocols, methods, and exercises get him the best returns and hence trains accordingly.

Kenny usually prefers to go with a ‘bro split‘ in which he gets to train each of his muscle groups just once a week. To get the most out of such a workout split, he ensures to hit each muscle group intensely with a variety of exercises.

Now let’s find out more about Kenny KO’s weekly workout routine and the exercises that he performs to target each muscle group adequately:-

Kenny KO's Workout Routine

Monday- Legs

  • Barbell squats- 3 sets of 6-8 reps
  • Leg curls- 3 sets of 12 reps
  • Leg press- 3 sets of 8-12 reps
  • Leg extensions- 3 sets of 10-12 reps
  • Standing calf raises- 3 sets of 12-15 reps

Tuesday- Arms

  • Barbell curls- 3 sets of 8-10 reps
  • Rope pushdowns- 3 sets of 8-10 reps
  • Preacher curls- 3 sets of 10 reps
  • Overhead tricep extensions-3 sets of 10 reps
  • Incline dumbbell curls-3 sets of 12 reps
  • skull crushers- 3 sets of 12 reps

Wednesday- Core

  • Decline crunches- 3 sets of 20-25 reps
  • Hanging knee raises- 3 sets of 12-15 reps
  • Cable crunch- 3 sets of 20 reps
  • Russian twists- 3 sets of 20 reps
  • Planks- 3 sets of 60 seconds

Thursday- Chest, and Shoulders

  • Weighted dips- 3 sets of 10-12 reps
  • Barbell bench press- 3 sets of 8-12 reps
  • Incline press- 3sets of 10 reps
  • Pullovers- 3 sets of 12-15 reps
  • Dumbbell overhead press- 3 sets of 10-12 reps
  • Dumbbell front raises- 3 sets of 10-12 reps
  • Dumbbell lateral/rear delt raise- 3 sets of 10-12 reps
  • Shrugs- 3 sets of 8-10 reps

Friday- Back

  • Deadlifts- 3 sets of 6-8 reps
  • Wide-grip lat pulldowns- 3 sets of 8-10 reps
  • Cable rows – 3 sets of 10-12 reps
  • Straight-arm cable pushdowns- 3 sets of 10-12 reps
  • Dumbbell rows- 3 sets of 8-10 reps

Saturday & Sunday- Rest

Combining Different Muscle Groups

To bring the much-needed change to his usual workout routine, Kenny at times prefers to combine different muscle groups in each of his training sessions. For instance, he might choose to train his chest and back together or he might go with hitting all his push muscles, pull muscles, and lower body muscles in three different training sessions.

This approach not only subjects his body to the ‘growth-promoting’ shock but also gives him a sort of old-school bodybuilding-style workout.

Intensity Techniques

To get the most out of his workouts, Kenny also incorporates a few intensity techniques into his workout plans such as drop sets, giant sets, and supersets. He usually relies on these intensity techniques to train his smaller muscle groups like triceps, biceps, and delts.

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Kenny KO’s Diet Plan

Kenny KO's Diet Plan

Undoubtedly, Kenny trains like a freak. But he is also pretty disciplined about how he is fueling his body. The kind of gains that he is admired for isn’t just the result of his intense training sessions but his eating choices have also contributed a lot towards it.

Kenny KO’s diet plan has always been in accordance with his training goals. For instance, when he intends to bulk up and increase his overall size, he simply ups his caloric intake. On the contrary, when it comes to leaning down, he decreases it substantially. But in both cases, he makes it a point that his body isn’t lacking any vital nutrients.

On average, Kenny eats around 3000 calories a day. This is specifically true when he isn’t training for a fitness challenge or competitions that require him to gain or lose weight.

Kenny KO’s meal plan for the day comprises 4 major meals. Now let’s find out what all food items are included in each of them:-

Meal 1- Breakfast

  • 9 egg whites
  • Oatmeal with one scoop of peanut butter

Meal 2- Pre-workout

  • Protein shake

Meal 3- Lunch

  • Brown rice
  • Grilled salmon
  • Salad with avocado

Meal 4- Dinner

  • Grilled veggies
  • Baked sweet potato
  • Grass-fed beef OR
  • Grilled chicken


Just like most of us Kenny also likes having snacks in between his major meals. But he always makes it a point to go with healthier and more nutritious snacks such as nuts, protein bars, fresh fruits, vegetables, etc.

Staying Away From Simple Carbs

Kenny has to fuel his body with adequate amounts of carbohydrates so that his body remains energetic enough to sustain his intense workouts.

But he always makes it a point that his carb intake is fulfilled by sources of complex carbs. Food items like oats, quinoa, brown rice, and brown bread have always been a part of his nutrition plan.

Kenny KO’s Supplements

To build and maintain his body as per his training goals, Kenny has to keep his nutrition plan as perfect as possible. And to serve that purpose he incorporates a few supplements into it as well.

Kenny KO’s supplements stack includes the following:-

  • Whey protein
  • BCAAs
  • Creatine
  • Mass gainers
  • Testosterone booster
  • Multivitamin

The above-mentioned supplements respectively contribute towards boosting muscle growth, building up muscle tissues, promoting strength gains, fetching the body with good carbs, increasing testosterone production, and making up for nutritional deficiencies.

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Wrapping Up

So this was all about Kenny KO’s workout routine and diet plan. You can utilize it in structuring your fitness regime and we are sure that following it will fetch you greater gains.

Just ensure to make a few changes to it based on your training experience. This will keep you away from facing the adverse impacts of overtraining and will also assist in preventing training-related injuries.