Kaio-Kenneybrew X10 (Endurance Builder) Tested And Effective

READ BEFORE STARTING UNLESS YOU'RE ADVANCED!

The app doesn't have a stair master option for cardio, so I chose jogging as an alternative, but I think it would fit right into the program. Also, the time in the gym depends on how long you rest between sets. It's a pretty simple program that can be rinsed, repeated and modified to fit your current fitness level and challenge you to dig deeper, but be warned, It's not for the faint of heart. (I mean that literally) Your heart will be pumping like crazy and will sweat profusely if you're doing it right. 

The purpose of the program is building muscle endurance, increasing heart strength, and primarily burning calories like crazy.

This program is not necessarily meant to be followed 100% if you're not able to follow it to a T, but to serve as a baseline for you to follow. The purpose is to do as much as you can at any given time and when you need to slow it down but don't stop. I mean if you need to slow it down to a crawl, but don't stop. Consistency is what is going to give results, not going all out and then resting for 20 days.

default

Week 1

Week 2

Week 3

Week 4

This is meant to get the heart pumping and keeping up the BPM

Superset Day 

Go hard but remember I want you to come back in for more cardio tomorrow, so don't kill yourself.

Squat (Barbell)

Leg Press

Hamstring Curl

Leg Extension

Standing Calf Raise

Leg Day 

I wanted to add more but honestly 12 sets of bicep curls seems pretty good

Biceps And Shoulders 

Focusing on combo movements that will make your entire life easier 

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