Kenny KO Workout Routine

Who is Kenny KO? What does Kenny look like?

Kenny KO is one of the famous internet celebrities associated with fitness content. He is an entrepreneur, bodybuilder, and fitness commentator who gained massive popularity on Youtube in 2011. On his YouTube channel, @KENNYKO, Kenny posts commentary-style videos that discuss the use of steroids and anabolics in the fitness industry. Furthermore, Kenny KO is known for criticizing and calling out bodybuilders who use steroids and such muscle-enhancing agents. He also shares workout videos.

Many believe that Kenny KO is a controversial figure and stirs a lot of drama online. Irrespective of his opinions, no one can disagree that he has a well-built body and chiselled muscles.

Without any doubt, we can take away a lot from Kenny KO’s workout routine and meal planning.

Let’s dive in.


Kenny KO Body Stats

Look at the following body stats of Kenny to evaluate his physique:

  • Age: 29 years
  • Height: Above 6 ft.
  • Weight: 230 pounds

What Is Kenny KO’s Workout Routine?

Kenny’s exercise routine is well-planned, giving each muscle group a decent amount of time.

His time in the industry has helped him gain beneficial knowledge on weight training and other gym exercises. He prefers a Bro Split routine that ensures hitting each muscle group with great intensity.

Here is a complete breakdown of Kenny KO’s workout routine:

Monday: Legs

  • Leg extensions (3 x 10-12)
  • Standing calf raises (3 x 12-15)
  • Leg curls (3 x 12)
  • Leg press (3 x 8-12)
  • Barbell squats (3 x 6-8)
  • Standing calf raises (3 x 12-15)

Tuesday: Core

  • Cable crunch (3 x 20)
  • Planks (3 sets x 60 second)
  • Hanging knee raises (3 x 12-15)
  • Russian twists (3 x 20)
  • Decline crunches (3 x 10-12)

Wednesday: Arms

  • Skull crushers (3 x 12)
  • Barbell curls (3 x 8-10)
  • Preacher curls (3 x 10)
  • Overhead tricep extensions (3 x 10)
  • Incline dumbbell curls (3 x 12)
  • Rope pushdowns (3 x 8-10)

Thursday: Chest and Shoulders

  • Shrugs (3 x 8-10)
  • Dumbbell overhead press (3 x 10-12)
  • Dumbbell front raises (3 x 10-12)
  • Weighted dips (3 x 10-12)
  • Incline press (3 x 10)
  • Barbell bench press (3 x 8-12)
  • Dumbbell lateral felt raises (3 x 10-12)
  • Pullovers (3 x 12-15)

Friday: Back

  • Cable rows (3 x 10-12)
  • Dumbbell rows (3 x 8-10)
  • Straight-arm cable push down (3 x 10-12)
  • Deadlifts (3 x 6-8)
  • Wide-grip pulldowns (3 x 8-10)

Saturday and Sunday: Rest

On the weekend, Kenny KO takes a rest. It helps his muscles heal and regain energy for the upcoming week.

Kenny KO Meal Plan

Being a fitness freak, Kenny ensures he eats healthy and nutritious meals to fuel his gains.

Although he eats the necessary carbohydrates to sustain his energetic workouts, Kenny avoids eating simple carbs and prefers sources of complex carbs like:

  • Brown rice
  • Brown bread
  • Quinoa
  • Oats


Oatmeal with peanut butter and egg whites.


Protein shake


Grilled salmon, brown rice, and salad with avocado.


Grilled chicken, grilled veggies, baked sweet potato, and grass-fed beef.


Kenny KO is a snack-lover. He enjoys nutritious snacks like a protein shake, protein bars, fresh vegetables, and vegetables between his big meals.


From the above discussion, we can see that Kenny KO pays sufficient attention to maintaining his absolute killer physique.

He uses a combination of compound and isolated exercises to train each muscle group individually. Hence, if you want a body like Kenny KO, follow the above Kenny KO workout routine consistently.

4/5 - (5 votes)


James Moore
James Moore
James is co-founder of He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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