The Kinetic 5

The purpose of The Kinetic 5 is to build a strong, athletic frame while aggressively targeting fat loss through high-frequency movement. By rotating a heavy 5x5 "Primary Lift" with a 1x20 "Bodyweight Circuit" every day, you master the core lifts and maintain joint health without the burnout typical of heavy daily training. The 20-minute treadmill finish ensures that once your muscles are primed and glycogen is depleted, your body turns to stored fat for fuel.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Push Up

Inverted Row

Pike Push Up

Glute Bridge (Bodyweight)

Plank

Squat (Barbell)

Walk

Squat (Bodyweight)

Bench Press (Barbell)

Bent Over Row (Barbell)

Standing Shoulder Press (Barbell)

Deadlift (Barbell)

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