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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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Deadlift (Barbell)
3
5 reps
80%
4A
Tricep Pushdown (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
3
5 reps
85%
4A
Tricep Pushdown (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
5 reps
90%
4A
Tricep Pushdown (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
5 reps
95%
4A
Tricep Pushdown (Cable)
3
15 reps
RPE 9
4B
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Squat (Barbell)
3
5 reps
80%
4A
Lat Pulldown
2
10 reps
80%
4B
Underhand Lat Pulldown
2
10 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
3
5 reps
85%
4
Lat Pulldown
2
10 reps
85%
5
Underhand Lat Pulldown
2
10 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
5 reps
90%
4
Lat Pulldown
2
10 reps
90%
5
Underhand Lat Pulldown
2
10 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
5 reps
95%
4
Lat Pulldown
2
10 reps
95%
5
Underhand Lat Pulldown
2
10 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
3
5 reps
80%
4A
Cable Flexion Row
3
15 reps
80%
4B
Hollow Hold
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
5 reps
85%
4A
Cable Flexion Row
3
15 reps
85%
4B
Hollow Hold
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
5 reps
90%
4A
Cable Flexion Row
3
15 reps
90%
4B
Hollow Hold
3
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
5 reps
95%
4A
Cable Flexion Row
3
15 reps
95%
4B
Hollow Hold
3
0.5 mins
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Deadlift (Barbell)
3 Sets
5 Reps
80%
4A
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
4B
Hammer Curl
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Squat (Barbell)
3 Sets
5 Reps
80%
4A
Lat Pulldown
2 Sets
10 Reps
80%
4B
Underhand Lat Pulldown
2 Sets
10 Reps
80%
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
80%
2
Deadlift (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Barbell)
3 Sets
5 Reps
80%
4A
Cable Flexion Row
3 Sets
15 Reps
80%
4B
Hollow Hold
3 Sets
0.5 mins
@9