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Leon Kennedy workout for athletic performance

by Christian T.
14 athletes joined

Program Description

Beginner friendly program designed for aspiring athletes and those who want to improve In sports or if you want to get a Leon Kennedy type physique (you won't be able to look exactly like Leon due to genetics but you can get close) this program focuses on strength and power that a MMA fighter or a athlete needs All my knowledge about fitness and building an athletic physique is from watching Mario Rios and Martin Rios

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2024 11:55
  • Last Edited
    Jun 22, 2025 01:18

Summary

Unlock your athletic potential with the Leon Kennedy workout, a dynamic 12-week program designed to enhance your performance through targeted strength training. Committed to three days a week, you'll engage in a variety of exercises, including bench presses, shoulder presses, and explosive push-ups, all tailored to build muscle and improve endurance. This program is perfect for those looking to elevate their fitness game from the comfort of home, utilizing minimal equipment. Get ready to push your limits and achieve your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Hammer Curl
3
8 reps
-
6
Farmer's Walk (Weighted)
3
-
7
Bicep Curl (Cable)
3
8 reps
-
8
Deadlift (Barbell)
3
8 reps
-
9
Rear Delt Fly (Cable)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Explosive Push-ups
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Landmine Twist
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Glute Bridge (Barbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Neck Extension
3
10 reps
-
8
Neck Flexion
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
8 Reps
-
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
4 Sets
12 Reps
-
7
Explosive Push-ups
3 Sets
10 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
9
Landmine Twist
4 Sets
15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Glute Bridge (Barbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Neck Extension
3 Sets
10 Reps
-
8
Neck Flexion
3 Sets
10 Reps
-
Day 1
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Straight Arm Pulldown
3 Sets
8 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
8 Reps
-
8
Deadlift (Barbell)
3 Sets
8 Reps
-
9
Rear Delt Fly (Cable)
3 Sets
30 Reps
-