Kevin Levrone's Back Workout Routine (Pro-Level Training)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 28, 2024
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Kevin Levrone, IFBB Hall of Famer and musician, is one of my favorite bodybuilders of the 80s and 90s because of his unmatched discipline and dedication to fitness.

What can amateur and seasoned athletes alike learn from his approach to building a formidable back?

Fortunately, Kevin has shared many ideas and approaches in interviews, and after a day of going through dozens of videos, we had a routine that we tested out with a few clients.

Keep reading to gain insights into his advanced back muscle training techniques.

Kevin Levrone Stats

  • Born: July 16, 1964
  • Height: 5’11”
  • Weight: 240 lbs.
  • Waist: 29”
  • Chest: 57”

Kevin Levrone’s Back Workout Routine

A man doing his back workout routine

Kevin consistently posts training videos, aiming for six to eight reps per set, with the final sets being particularly challenging.

He progressively increases the weight in each set for escalating resistance.

Drawing from my coaching experience, I've observed that clients who perform specific warm-ups and post-workout stretches, particularly following intense back workouts like Kevin's, experience fewer strains and enhanced performance.

It's a practice I strongly advocate in my training sessions.

Here are some of his favorites for sculpting huge back muscles:

  • T-Bar Rows: This is an old-school exercise on the cable machine, and doing t-back rows a great way to trigger your traps [1].
  • Shrugs: For these, you want to load up a barbell as much as possible, as the movement is short. But when you pull up your shoulders and hold the strain at the top, you’ll make a huge impact on your shoulders and upper back.
  • Lat Pulldowns: You simply can’t go wrong with this exercise, and I suggest that you switch the hand position from wide to narrow on different training days. But it’s a great compound exercise for your entire upper back.
  • One-Arm Dumbbell Rows: If you’ve built up a lot of back strength, this is a great dumbbell exercise. And if you want to focus on achieving a better muscle size balance, then increasing weight sets with one-arm rows is a great option.
  • Reverse Flys: I generally advise people not to use a machine for this. Simply head over to a flat workout bench and grab two heavy dumbbells. Lie down flat on your stomach and try to lift the weight up while keeping your arms as straight as possible.

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What’s His Diet Plan?

A top view of a healthy diet meal on a white bowl

Kevin Levrone's diet focuses on protein and calorie control, steering clear of extended bulking phases.

Kevin's approach of incremental progress allows him more dietary flexibility, primarily consuming chicken, fish, and a variety of vegetables. He prioritizes unprocessed, clean foods.

“I hate red meat. My diet is low in carbs, with lots of fish and chicken. Everything is very clean. I love vegetables and right now I’m cutting.”

- Kevin Levrone

My coaching experience has shown that a diet rich in lean proteins and complex carbs leads to consistent muscle growth without significant fat gain.

Enhancing this with omega-3-rich foods like salmon and walnuts can further aid in back muscle development, reducing inflammation and aiding muscle recovery.

Kevin’s Supplement Approach

Kevin endorses a whole food-based diet for muscle building, a method that has proven effective in my coaching.

Clients often see enhanced muscle recovery and growth by adding high-quality protein shakes to their diet, a tactic Kevin uses due to the challenging protein requirements.

He frequently consumes these shakes during bulking phases for their nutrient-dense amino acids, aiding muscle recovery.

Additionally, Kevin takes pre-workout supplements to boost strength and minimize fatigue in each training session.

FAQs

How Much Can Kevin Levrone Bench Press?

Kevin Levrone can bench press over 450 pounds. He has shared on social media that he was able to complete four reps of 455 pounds, which makes you wonder if he’s preparing for another major event.

Did Kevin Levrone Win Mr. Olympia?

No, Kevin Levrone never won a Mr. Olympia title. But despite falling short on several occasions, he has won 20 different professional bodybuilding titles during his successful, and still ongoing, career.


References:

  1. https://www.kenhub.com/en/library/anatomy/trapezius-muscle
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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