Kenny KO’s bodybuilding and entrepreneurship experience isn't merely observable in his physique or YouTube content. You can see them in his workout routine and dietary choices, each selected to bolster his performance and recovery.
That's why my team and I decided to try Kenny's approach for 30 days. And I have to say, his training is rigorous, practical and trains each muscle group uniquely.
From muscle-building protein powders to a balanced diet rich in complex carbs, each component of his lifestyle is designed to integrate seamlessly with his high-intensity workout process.
Here I'm sharing my insights after testing the workout of this controversial figure so you can apply his knowledge to your training routine.
Quick Summary
- The Kenny KO workout routine mixes weightlifting and cardio exercises, with resistance bands and body weight playing crucial roles.
- Kenny KO's supplement stack includes whey protein, BCAAs, creatine, mass gainers, a testosterone booster, and multivitamins to promote muscle growth, recovery, and overall health.
- His diet plan prioritizes complex carbohydrates and lean proteins, carefully avoiding certain foods that might hinder his training goals. His intake of protein supplements, especially protein powder, supports his muscle development and recovery needs.
- Kenny KO's 30-day plan incorporates a mix of weightlifting, cardio, and nutrition to enhance muscle mass and performance.
Celebrity Stats
- Age: 30 years
- Height: 6'
- Weight: 230 lbs
- Waist: N/A
- Chest: N/A
Kenny KO is recognized for his straightforward commentary-style videos and is dedicated to pursuing athletic excellence in the fitness industry. His daily experiences, laden with fitness insights, aim to lift performance levels and give authentic insights into the sports world.
His YouTube channel is a go-to resource for fitness enthusiasts. Kenny balances success stories with honest accounts of setbacks, creating content you can relate to.
Through this approach, he's built a healthier and more knowledgeable fitness community, significantly influencing the fitness level of his audience.
Kenny KO’s Workout Routine & Principles
Kenny KO adheres to a training philosophy that combines muscle mass development with steady cardiovascular work, giving all muscle groups equal attention.
His workout routine is on his YouTube channel for anyone looking to increase their muscle mass and improve their overall physical condition.
Warm-up: It focuses on priming the body, increasing flexibility, and promoting joint health.
- Dynamic stretches
- Plyometric exercises
- Light cardio
Workout routine: Kenny KO's routine consists of multiple exercises divided into five sections: legs, arms, core, chest and shoulders, and back.
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Leg Exercises - Monday
- Barbell squats: 3 sets of 8 reps
- Leg curls: 3 sets of 12 reps
- Leg press: 3 sets of 12 reps
- Leg extensions: 3 sets of 12 reps
- Standing calf raises: 3 sets of 15 reps
Arm Exercises - Tuesday
- Barbell curls: 3 sets of 8-10 reps
- Rope triceps pushdowns: 3 sets of 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
Core Exercises - Wednesday
- 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
Chest and Shoulder Exercises - Thursday
- Weighted dips: 3 sets of 10-12 reps
- Barbell bench press: 3 sets of 8-12 reps
- Incline press: 3 sets 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 raises: 3 sets of 10-12 reps
- Shrugs: 3 sets of 8-10 reps
Back Exercises - Friday
- 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
Rest - Saturday and Sunday
Diet Principles & Plan
Kenny KO's diet plan relies heavily on complex carbs like brown rice and oats, lean protein, and healthy fats. He avoids simple carbs during workouts.
His diet principles:
- High-caloric intake: Kenny consumes 3000 calories daily to maintain his body, bulk up, and increase his overall size.
- Healthy snack lover: He loves to eat snacks. But only those that are healthy, such as protein bars or fruits.
- Complex over simple carbs: Kenny ingests many carbs to get energy for his workout.
- Complement with supplements: Food isn't enough to satisfy Kenny's body. That's why he uses supplements to meet daily requirements for calories, protein, and carbs. This includes whey protein, creatine, testosterone, and more.
Complete diet plan:
Breakfast:
- 9 egg whites
- Oatmeal with a peanut butter scoop
Pre-workout meal:
- Protein shake
Lunch:
- Brown rice
- Grilled salmon
- Avocado
Dinner:
- Grilled veggies
- Baked sweet potato
- Grass-fed beef or grilled chicken
Snacks:
- Protein bars
- Nuts
- Fresh fruits
- Vegetables
KO’s Supplements
“BCAA supplementation may mitigate muscle soreness following muscle-damaging exercise. However, when consumed with a diet consisting of ~1.2 g/kg/day protein, the attenuation of muscular performance decrements or corresponding plasma CK levels are likely negligible.”
- Trisha A. VanDusseldorp, PhD
Kenny KO includes steroids and other supplements in his routine. This includes:
- Whey protein: Improves muscle recovery and energy levels, complementing his intense workouts and nutritional needs.
- BCAAs: Kenny KO takes branched-chain amino acids for rapid muscle recovery and energy maintenance, which is crucial for his weight training [1].
- Creatine: Enhances his workouts and promotes muscle growth and recovery.
- Mass gainers: Complements his carbs intake for muscle growth.
- Testosterone: Kenny consumes a testosterone booster to increase muscle development and strength gains [2].
- Multivitamin: Fills nutritional gaps and supports health and lifestyle.
“While the consumption of Testosterone boosters may be popular among athletes, there is insufficient evidence about the safety and the real efficacy of these supplements. Tongkat Ali, ashwagandha, and fenugreek were the substances with the strongest evidence of increasing testosterone levels. However, at present, these boosters cannot be recommended for use by athletes due to insufficient data on their efficacy and safety.”
- Artemii Lazarev, Resident Physician
FAQs
What is Kenny KO's Stance on Cardio?
Kenny KO’s stance on cardio is that it enhances health and fitness. That's why he adds 3-4 cardio sessions weekly.
What is Kenny KO's Diet Like When He is Not Training for a Challenge?
Kenny KO's diet when he's not training for a challenge maintains a balanced dietary regime focused on healthy foods but allows occasional treats.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/
- https://www.mdpi.com/2673-396X/2/2/11
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