Kenny 2.0

by John Koeune

3 athletes joined

Program Description

Recomp & Strength for Kenny

Program Overview

Level
Beginner
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 06, 2025 05:30
Last Edited
Jun 18, 2025 11:11

Summary

**Kenny 2.0** is a dynamic 4-week program designed for those ready to elevate their strength training. Committing just three days a week, you'll engage in a blend of compound lifts like barbell squats and deadlifts, paired with targeted supersets to maximize muscle growth and endurance. Each session is crafted to push your limits, incorporating high-intensity sets and AMRAP challenges to ensure continuous progress. Perfect for lifters with access to a garage gym, this program will transform your routine and build the strength you’ve always desired.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.3%

Glutes

14.3%

Hamstrings

14.3%

Abs

9.9%

Triceps

9.9%

Chest

7.2%

Front Delts

7.2%

Lats

6.3%

Upper Back

6.3%

Adductors

3.6%

Lower Back

3.6%

Biceps

1.8%

Forearms

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

80%

Squat (Barbell)

AMRAP

80%

Deadlift (Barbell)

5 reps

80%

Tricep Pushdown (Cable)

15 reps

RPE 9

Hammer Curl

15 reps

RPE 9

Day 1

Squat (Barbell)

5 reps

85%

Squat (Barbell)

AMRAP

85%

Deadlift (Barbell)

5 reps

85%

Tricep Pushdown (Cable)

15 reps

RPE 9

Hammer Curl

15 reps

RPE 9

Day 1

Squat (Barbell)

5 reps

90%

Squat (Barbell)

AMRAP

90%

Deadlift (Barbell)

5 reps

90%

Tricep Pushdown (Cable)

15 reps

RPE 9

Hammer Curl

15 reps

RPE 9

Day 1

Squat (Barbell)

5 reps

95%

Squat (Barbell)

AMRAP

95%

Deadlift (Barbell)

5 reps

95%

Tricep Pushdown (Cable)

15 reps

RPE 9

Hammer Curl

15 reps

RPE 9

Day 2

Bench Press (Barbell)

5 reps

80%

Bench Press (Barbell)

AMRAP

80%

Squat (Barbell)

5 reps

80%

Lat Pulldown

10 reps

80%

Underhand Lat Pulldown

10 reps

80%

Day 2

Bench Press (Barbell)

5 reps

85%

Bench Press (Barbell)

AMRAP

85%

Squat (Barbell)

5 reps

85%

Lat Pulldown

10 reps

85%

Underhand Lat Pulldown

10 reps

85%

Day 2

Bench Press (Barbell)

5 reps

90%

Bench Press (Barbell)

AMRAP

90%

Squat (Barbell)

5 reps

90%

Lat Pulldown

10 reps

90%

Underhand Lat Pulldown

10 reps

90%

Day 2

Bench Press (Barbell)

5 reps

95%

Bench Press (Barbell)

AMRAP

95%

Squat (Barbell)

5 reps

95%

Lat Pulldown

10 reps

95%

Underhand Lat Pulldown

10 reps

95%

Day 3

Deadlift (Barbell)

5 reps

80%

Deadlift (Barbell)

AMRAP

80%

Bench Press (Barbell)

5 reps

80%

Cable Flexion Row

15 reps

80%

Hollow Hold

0.5 mins

RPE 9

Day 3

Deadlift (Barbell)

5 reps

85%

Deadlift (Barbell)

AMRAP

85%

Bench Press (Barbell)

5 reps

85%

Cable Flexion Row

15 reps

85%

Hollow Hold

0.5 mins

RPE 9

Day 3

Deadlift (Barbell)

5 reps

90%

Deadlift (Barbell)

AMRAP

90%

Bench Press (Barbell)

5 reps

90%

Cable Flexion Row

15 reps

90%

Hollow Hold

0.5 mins

RPE 9

Day 3

Deadlift (Barbell)

5 reps

95%

Deadlift (Barbell)

AMRAP

95%

Bench Press (Barbell)

5 reps

95%

Cable Flexion Row

15 reps

95%

Hollow Hold

0.5 mins

RPE 9

Day 1

Squat (Barbell)

4 Sets

5 Reps

80%

Squat (Barbell)

1 Set

AMRAP

80%

Deadlift (Barbell)

3 Sets

5 Reps

80%

Tricep Pushdown (Cable)

3 Sets

15 Reps

Hammer Curl

3 Sets

15 Reps

Day 2

Bench Press (Barbell)

4 Sets

5 Reps

80%

Bench Press (Barbell)

1 Set

AMRAP

80%

Squat (Barbell)

3 Sets

5 Reps

80%

Lat Pulldown

2 Sets

10 Reps

80%

Underhand Lat Pulldown

2 Sets

10 Reps

80%

Day 3

Deadlift (Barbell)

4 Sets

5 Reps

80%

Deadlift (Barbell)

1 Set

AMRAP

80%

Bench Press (Barbell)

3 Sets

5 Reps

80%

Cable Flexion Row

3 Sets

15 Reps

80%

Hollow Hold

3 Sets

0.5 mins