Kevin Levrone as we all know is one of the most celebrated bodybuilders of all time. His muscular development is freakish and owing to that reason, he has been nicknamed Maryland Muscle Machine.
Throughout his entire career, Kevin has won numerous bodybuilding titles. When he steps on the stage, he instills a sense of nervousness in the heart of his competitors.
His overall aesthetic development always sets the bar high for upcoming bodybuilders who get inspired by him. And we assume that you must be one amongst them as well. Isn’t it?
So let’s get to know more about the fitness regime of this iconic bodybuilder.
Kevin Levrone’s Workout Routine
Kevin stands tall at 5 feet 11 inches and he weighs around 230 lbs. His well-developed physique exudes both strength and aesthetics.
When Kevin got started with bodybuilding, he used to step into the gym with a ‘how much can I squat, bench, curl, and deadlift’ attitude. His pursuit to get stronger on those lifts gave his body a dense muscular size along with enhancing his overall strength levels.
Kevin Levrone’s workout routine is targeted toward facilitating both strength and hypertrophy gains. Owing to this reason, he preferred going heavy with high volume. Performing low reps has always worked in his favor. Talking about it, Kevin says,
“Those lower reps always worked for me. I know other people aim for 10, but I grow by going heavy.”
Kevin Levrone’s workout split is pretty basic in nature. He trains all his pushing muscles (chest, shoulders, and triceps) in one session, and all his pulling muscles (back, biceps, and forearms) in another session.
To train his monstrous legs, he tends to have a separate training session. Kevin’s workout split for the week follows the old-school PPL split.
Now let’s get to know more about Kevin Levrone’s weekly workout routine by throwing light on the exercises that he performs for each of his muscle groups:-
Monday and Friday- Chest, Shoulders, and Triceps
- Flat barbell bench press- 4 sets of 6-8 reps
- Incline barbell bench press- 4 sets of 6-8 reps
- Machine press- 4 sets of 12-15 reps
- Cable crossovers- 4 sets of 12-15 reps
- Dumbbell press- 4 sets of 6-8 reps
- Lateral raises- 4 sets of 12-15 reps
- Shrugs- 4 sets of 12-15 reps
- Close grip bench press- 4 sets of 6-8 reps
- Skull crushers- 4 sets of 6-8 reps
Tuesday and Saturday- Legs, Calves and Abdominals
- Hack squats- 4 sets of 6-8 reps
- Leg curls- 4 sets of 6-8 reps
- Leg press- 4 sets of 12-15 reps
- Standing calf raises- 4 sets of 12-15 reps
- Seated calf raises- 4 sets of 12-15 reps
- Cable crunches- 4 sets of 25 reps
- Leg raises- 4 sets of 15 reps
Wednesday and Sunday- Back and Biceps
- Straight-arm cable pulldowns- 4 sets of 6-8 reps
- T-bar rows- 4 sets of 6-8 reps
- Bent-over dumbbell rows- 4 sets of 6-8 reps
- Seated cable rows- 4 sets of 12-15 reps
- Machine rows- 4 sets of 12-15 reps
- Incline dumbbell curls- 4 sets of 6-8 reps
- Dumbbell curls- 4 sets of 6-8 reps
- Preacher curls- 4 sets of 12-15 reps
- Cable curls- 4 sets of 12-15 reps
Kevin takes a rest period of 1-2 minutes in between sets. He also ensures to go till failure in the last one or two sets.
Basics are the Best
When Kevin was asked about his favorite and most preferred exercises, his answer was pretty simple and straightforward. Amongst his favorite exercises, he named bench press, bent-over rows, and squats; that’s it.
For an advanced bodybuilder like Kevin, you may find these exercises quite basic. But that’s what his point is. He believes in the effectiveness of performing basic exercises to derive both strength and hypertrophy gains.
Talking about their benefits, he says,
“Flat bench works the whole chest. Squats hit every muscle in the body. Bent Over Rows will get every single muscle in your back. Three very powerful, very efficient workhorse exercises.”
Changing It Up
Kevin tends to change his exercise routine from time to time. This gives his body the much-needed ‘shock’ which translates into more muscular growth.
It also keeps his muscles in a ‘guessing mode’. This approach doesn’t let the body become adapt with a particular exercise routine.
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Kevin Levrone’s Diet Plan
When Kevin is in his off-season, he drops his overall size. But when he preps for a competition, he regains all that size and muscle mass in quite a short period of time. Undoubtedly, his well-structured diet plan plays a prominent role in serving that purpose.
Kevin Levrone’s diet plan has a higher proportion of proteins and a lower proportion of carbs. He prefers to eat clean throughout the year. And that’s how he is able to pack on lean muscle mass on his frame quite easily.
Kevin likes feeding his body with fish, chicken, vegetables, and a variety of unprocessed whole food items. In the off-season, he even likes to add some spices and sauces to his meals.
On the contrary, when Kevin approaches a competition, he makes his diet plan extremely strict. It includes only those food items that promote muscle recovery and growth. He also stays away from enjoying cheat meals during that period.
In order to fuel his body adequately with plenty of vital nutrients, Kevin consumes 6 meals a day. Now let’s get to know what all food items are there in each of Kevin’s meals:-
Meal 1
- 2 whole eggs
- 10 egg whites
- ½ oatmeal
Meal 2
- 12 oz. fish
- 1 cup cooked rice
Meal 3
- 12 oz. chicken breast
- 1 cup cooked rice
Meal 4
- 12 oz. fish
- 1 cup cooked rice
Meal 5
- 12 oz. fish
- 1 cup cooked rice
Meal 6
- 12 egg whites OR
- Steak
Kevin also understands the importance of keeping the body adequately hydrated. To serve that purpose, he drinks plenty of water and other fluids throughout the day.
Pre-Workout Meal
Before getting started with his intense training sessions, Kevin feeds his body with adequate amounts of proteins and carbs. Doing so keeps his body in an anabolic and energetic state.
Kevin Levrone’s Supplements
Kevin includes a few supplements in his nutrition plan to make it complete. Doing so enhances its nutritional value which makes it an ideal nutrition plan to facilitate muscle gains.
Kevin Levrone’s supplements stack includes the following:-
- Pre-workout
- Whey protein
- BCAA (optional)
- Multivitamin
Kevin recommends using a pre-workout (rich in NO2) before getting started with an intense training session. It helps in getting the body warmed up and also supplies adequate blood to the muscles.
He relies on whey protein powder and BCAA to fuel his muscles with fast-digesting amino acids. They contribute towards muscle recuperation and growth.
Kevin also likes to keep a multivitamin supplement handy to make up for his nutritional deficiencies.
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Wrapping Up
Kevin Levrone’s journey is extremely inspiring. He has been through a lot before becoming a bodybuilding icon. The way he made his comeback on the bodybuilding stage at the age of 51 speaks a lot about his dedication and drive.
With such dedication and drive, we are sure that Kevin will do many such remarkable things in the coming times. Implementing his words of wisdom related to training and nutrition will also assist you to get in great shape.