Kenny 2.0

by John Koeune

3 athletes joined

Program Description

Recomp & Strength for Kenny

Program Overview

Level
Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 06, 2025 05:30
Last Edited
Jan 07, 2025 12:20

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

5 reps

80%

2

Squat (Barbell)

1

AMRAP

80%

3

Deadlift (Barbell)

3

5 reps

80%

4A

Tricep Pushdown (Cable)

3

15 reps

RPE 9

4B

Hammer Curl

3

15 reps

RPE 9

Day 1

1

Squat (Barbell)

4

5 reps

85%

2

Squat (Barbell)

1

AMRAP

85%

3

Deadlift (Barbell)

3

5 reps

85%

4A

Tricep Pushdown (Cable)

3

15 reps

RPE 9

4B

Hammer Curl

3

15 reps

RPE 9

Day 1

1

Squat (Barbell)

4

5 reps

90%

2

Squat (Barbell)

1

AMRAP

90%

3

Deadlift (Barbell)

3

5 reps

90%

4A

Tricep Pushdown (Cable)

3

15 reps

RPE 9

4B

Hammer Curl

3

15 reps

RPE 9

Day 1

1

Squat (Barbell)

4

5 reps

95%

2

Squat (Barbell)

1

AMRAP

95%

3

Deadlift (Barbell)

3

5 reps

95%

4A

Tricep Pushdown (Cable)

3

15 reps

RPE 9

4B

Hammer Curl

3

15 reps

RPE 9

Day 2

1

Bench Press (Barbell)

4

5 reps

80%

2

Bench Press (Barbell)

1

AMRAP

80%

3

Squat (Barbell)

3

5 reps

80%

4A

Lat Pulldown

2

10 reps

80%

4B

Underhand Lat Pulldown

2

10 reps

80%

Day 2

1

Bench Press (Barbell)

4

5 reps

85%

2

Bench Press (Barbell)

1

AMRAP

85%

3

Squat (Barbell)

3

5 reps

85%

4

Lat Pulldown

2

10 reps

85%

5

Underhand Lat Pulldown

2

10 reps

85%

Day 2

1

Bench Press (Barbell)

4

5 reps

90%

2

Bench Press (Barbell)

1

AMRAP

90%

3

Squat (Barbell)

3

5 reps

90%

4

Lat Pulldown

2

10 reps

90%

5

Underhand Lat Pulldown

2

10 reps

90%

Day 2

1

Bench Press (Barbell)

4

5 reps

95%

2

Bench Press (Barbell)

1

AMRAP

95%

3

Squat (Barbell)

3

5 reps

95%

4

Lat Pulldown

2

10 reps

95%

5

Underhand Lat Pulldown

2

10 reps

95%

Day 3

1

Deadlift (Barbell)

4

5 reps

80%

2

Deadlift (Barbell)

1

AMRAP

80%

3

Bench Press (Barbell)

3

5 reps

80%

4A

Cable Flexion Row

3

15 reps

80%

4B

Hollow Hold

3

0.5 mins

RPE 9

Day 3

1

Deadlift (Barbell)

4

5 reps

85%

2

Deadlift (Barbell)

1

AMRAP

85%

3

Bench Press (Barbell)

3

5 reps

85%

4A

Cable Flexion Row

3

15 reps

85%

4B

Hollow Hold

3

0.5 mins

RPE 9

Day 3

1

Deadlift (Barbell)

4

5 reps

90%

2

Deadlift (Barbell)

1

AMRAP

90%

3

Bench Press (Barbell)

3

5 reps

90%

4A

Cable Flexion Row

3

15 reps

90%

4B

Hollow Hold

3

0.5 mins

RPE 9

Day 3

1

Deadlift (Barbell)

4

5 reps

95%

2

Deadlift (Barbell)

1

AMRAP

95%

3

Bench Press (Barbell)

3

5 reps

95%

4A

Cable Flexion Row

3

15 reps

95%

4B

Hollow Hold

3

0.5 mins

RPE 9

Day 1

1

Squat (Barbell)

4 Sets

5 Reps

80%

2

Squat (Barbell)

1 Set

AMRAP

80%

3

Deadlift (Barbell)

3 Sets

5 Reps

80%

4A

Tricep Pushdown (Cable)

3 Sets

15 Reps

@9

4B

Hammer Curl

3 Sets

15 Reps

@9

Day 2

1

Bench Press (Barbell)

4 Sets

5 Reps

80%

2

Bench Press (Barbell)

1 Set

AMRAP

80%

3

Squat (Barbell)

3 Sets

5 Reps

80%

4A

Lat Pulldown

2 Sets

10 Reps

80%

4B

Underhand Lat Pulldown

2 Sets

10 Reps

80%

Day 3

1

Deadlift (Barbell)

4 Sets

5 Reps

80%

2

Deadlift (Barbell)

1 Set

AMRAP

80%

3

Bench Press (Barbell)

3 Sets

5 Reps

80%

4A

Cable Flexion Row

3 Sets

15 Reps

80%

4B

Hollow Hold

3 Sets

0.5 mins

@9