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Leon Kennedy workout for athletic performance

by Christian T.
4 athletes joined

Program Description

Beginner friendly program designed for aspiring athletes and those who want to improve In sports or if you want to get a Leon Kennedy type physique (you won't be able to look exactly like Leon due to genetics but you can get close) this program focuses on strength and power that a MMA fighter or a athlete needs All my knowledge about fitness and building an athletic physique is from watching Mario Rios and Martin Rios

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2024 11:55
  • Last Edited
    Feb 16, 2025 12:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
8 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Explosive Push-ups
3 Sets
10 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
9
Landmine Twist
4 Sets
15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Glute Bridge (Barbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Neck Extension
3 Sets
10 Reps
-
8
Neck Flexion
3 Sets
10 Reps
-
Day 1
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Straight Arm Pulldown
3 Sets
8 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
8 Reps
-
8
Deadlift (Barbell)
3 Sets
8 Reps
-
9
Rear Delt Fly (Cable)
3 Sets
30 Reps
-