Kit Connor Workout and Diet in 2025

Age: 19 years
Height: 5’11’’
Weight: 154 lbs
Waist: 32’’
Chest: 40’’

Kit Connor follows a meticulously structured workout routine that combines resistance training and cardiovascular exercises to achieve his fitness goals. With a focus on targeting specific muscle groups, Kit ensures comprehensive development and lean muscle gains [1].

He dedicates six days a week to his training program, allowing ample time to work on each muscle group twice weekly. Throughout the first five days, he focuses on training 2-3 muscles during each session. On the sixth day, he embraces a full-body workout routine, ensuring a well-rounded approach to his fitness regimen [2].

This carefully designed workout schedule allows Kit to maximize his training potential and consistently progress toward his desired physique.

Here is Kit Connor’s workout routine:

Monday - Chest, Shoulders, and Triceps

• Front/side delt raises - 3 sets of 12 reps
• French press - 3 sets of 10-12 reps
• Pec deck flyes - 3 sets of 12 reps
• Dumbbell overhead press - 3 sets of 8-12 reps
• Incline bench press - 3 sets of 8-12 reps
• Decline bench press - 3 sets of 10-12 reps
• Dumbbell kickbacks - 3 sets of 10 reps

Tuesday - Back, Biceps, and Traps

• Lat pulldowns - 4 sets of 10-12 reps
• Preacher curls - 3 sets of 10-12 reps
• Hammer curls - 3 sets of 12 reps
• Seated cable rows - 4 sets of 10-12 reps
• Barbell shrugs - 3 sets of 10-12 reps
• Cable Shrugs - 3 sets of 10-12 reps
• Deadlifts - 3 sets of 8-10 reps

Wednesday - Legs and Glutes

• Lying leg curls - 4 sets of 10-12 reps
• Barbell back squats - 3 sets of 8-10 reps
• Leg press - 3 sets of 10-12 reps
• Dumbbell lunges - 3 sets of 10-12 reps
• Leg extensions - 3 sets of 12 reps
• Cable pull-through - 4 sets of 10-12 reps
• Calf raises - 3 sets of 12-15 reps

Thursday - Core

• Spot jogging - 1 minute
• Jump rope - 2 minutes
• Medicine ball side toss - 2 sets of 10 reps (on each side)
• Plank to push-up - 45 seconds
• Glute bridges - 4 sets of 10-12 reps
• Side planks - 30 seconds
• Push-ups - 2 sets of 15 reps
• Single leg bridges - 2 sets of 20 reps

Friday - Cardio

• Spot jogging - 1 minute
• Burpees - 15-20 reps
• Leg lifts - 30 reps
• Reverse crunches - 25-30 reps
• Box jumps - 20-30 reps
• Alternating leg kicks - 25-30 reps
• Burpees - 15-20 reps
• Bicycle crunches - 30 reps
• High knees - 30 reps
• Mountain climbers - 30 reps

Saturday - Full Body

• Barbell rows - 3 sets of 6-8 reps
• Barbell bench press - 3 sets of 5-8 reps
• Rope tricep pushdowns - 3 sets of 10-12 reps
• Dumbbell curls - 3 sets of 10-12 reps
• Dumbbell curls - 3 sets of 10-12 reps
• Barbell back squats - 3 sets of 5-8 reps
• Overhead shoulder press - 3 sets of 8-10 reps
• Seated calf raises - 3 sets of 12-15 reps
• Pushups - 2 sets
• Pullups - 2 sets

Sunday - Rest

Kit Connor has maintained a healthy body image by adopting a well-balanced and nutritious diet plan.

Kit follows a five-meal plan throughout the day, carefully selecting food items to meet his dietary requirements.

To maintain a healthy diet, Kit Connor avoids junk or processed foods, alcohol, and foods high in fats and sugars. He emphasizes the importance of hydration, drinking plenty of water throughout the day to keep his body well-hydrated.

Here is Kit Connor's diet plan:

Breakfast

• Multigrain toast
• Fruit juice

Snack

• Almonds
• Protein shake

Lunch

• Rice
• Grilled tuna

Snack

• Fresh fruits
• Protein bar

Dinner

• Veggie salad
• Fish and chips

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