Celeb health

Kenny KO Workout Routine And Diet Plan

Kenny KO Workout

Kenny KO is a bodybuilder, business owner, and fitness personality who became well-known on YouTube in 2011. Kenny makes videos with commentary in which he talks about and criticizes well-known bodybuilders, NPC competitors, and IFBB pros.

Even though Kenny KO’s words and actions are often controversial, he seems to be a semi-credible source of fitness advice, and over the years he’s gained a large number of fans.

Kenny is also pretty ripped. We took it upon ourselves to search the internet for Kenny KO workout routine and diet plan, based on his comments, videos, and posts on social media, as well as information from others in the industry.

What We Know Now

  • Height:‎ 6 ft
  • Weight: 230 pounds
  • Age: 29 years old
  • Birthdate: February 26, 1993
  • Accolades: 634k YouTube subscribers

Workout Principles

Kenny KO’s YouTube channel has videos and commentary about professional bodybuilders and the debate over whether or not they should use steroids. Kenny KO is known for saying that people in bodybuilding are wrong for editing and photoshopping pictures of their changes.

He also has a large number of followers on Instagram, where he posts videos of himself working out and training in the gym and updates his fans on his healthy lifestyle.

Also, read Liver King Workout Routine & Diet Plan.

Kenny is a controversial figure in the fitness industry because he says he gained 20 pounds in one week by taking a drug mix of HGH and insulin. This protocol is not only very dangerous and could kill you, but it is also nearly impossible for most people to follow.

He has talked about how he uses performance enhancers and alternatives to steroids, but he often tells his fans not to do the same.

Kenny KO Workout Routine

Kenny has worked in the fitness industry for more than ten years. He has muscle mass, nutrition knowledge, and experience with supplements and performance enhancers to prove it.

He works out five days a week at the gym and two days a week doing other things. Kenny KO usually works out more than one muscle group at a time, but here is a list of the kinds of exercises he does every day.

Here is what Kenny KO does to workout:

Monday – Leg Day

Kenny starts the week by killing his glutes, quads, calves, and hamstrings with this leg day burner.

  • Barbell squat (3 sets, 8 reps)
  • Leg press (3 sets, 10 reps)
  • Leg curl (3 sets, 10 reps)
  • Calf raises while standing (3 sets, 12 reps)

Tuesday – Arms

Kenny Ko works his biceps and triceps like this on Tuesday:

  • Pull on the rope (2 sets, 8 reps)
  • Barbell curl (2 sets, 8 reps)
  • Triceps extension at the top (2 sets, 8 reps)
  • Close-grip curl (2 sets, 8 reps)
  • Curl up preacher (2 sets, 8 reps)
  • Incline dumbbell curl (2 sets, 8 reps)

Wednesday – Abs

Kenny does this ab workout twice a week to keep his core strength and work on his obliques.

  • Hanging knee raise (3 sets, 12 reps)
  • Decline crunch (3 sets, 20 reps)
  • The cables crimp (3 sets, 20 reps)
  • Russian twist (3 sets, 20 reps on each side)
  • Plank (3 sets, hold for 1 minute)

Thursday – Chest

Kenny has a pretty well-known chest, which he works on a lot in his videos. Here’s how to build huge chest muscles like Kenny:

  • Barbell bench press (4 sets, 10 reps)
  • Incline chest press (4 sets, 10 reps)
  • Added weight (4 sets, 10 reps)
  • Dumbbell press (4 sets, 10 reps)
  • Switch cables (4 sets, 10 reps)
  • Dumbbell pullover (4 sets, 10 reps)
  • Barbell shrug (4 sets, 8 reps)

Friday – Back

Kenny works out his back at the gym on Friday, which might be his favorite day of the week. Here’s a typical back workout that Kenny would do:

  • Deadlift (3 sets, 8 reps)
  • Dumbbell row (3 sets, 8 reps)
  • Pulldown with a wide cable grip (3 sets, 8 reps)
  • Rear delt fly (3 sets, 8 reps)
  • Pulldown with a straight arm (3 sets, 8 reps)

Saturday and Sunday – Rest and active recovery

Kenny KO doesn’t like cardio, and he doesn’t mind saying so. On the weekends, Kenny probably goes for a hike or a walk outside. You won’t see him training on a cardio machine or doing any other type of cardiovascular exercise very often.

Instead, he takes shorter breaks between sets to keep his heart pumping and blood flowing. This makes his body work harder, which is similar to what happens when you do cardio.

This is all about Kenny KO Workout.

Kenny KO’s Diet

Kenny KO may have gained his muscle mass in the gym, but he definitely keeps it up with what he eats. He has tried many different fitness challenges and lost and gained weight for different competitions and videos.

To do this, he takes supplements, eats more calories, and changes his workouts. Kenny KO’s diet is pretty typical for someone his size and height. He is about 6 feet tall and weighs about 230 pounds, which is pretty tall for his sport.

When he isn’t training for a challenge or experiment, he eats about 3,000 calories per day. Kenny eats a lot of vegetables, complex carbs, and lean proteins.

Here is Kenny KO’s diet:


  • 9 egg whites
  • Oatmeal with a scoop of peanut butter

Pre-workout Snack

  • Protein shake


  • Grilled salmon
  • Salad with avocado
  • Brown rice


  • Grilled chicken or a grass-fed burger
  • Baked sweet potato
  • Grilled veggies


Known for his massive muscles and strength, Kenny KO takes particular supplements to keep up his impressive physique. Here are Kenny KO’s go-to supplements:

  • Mass Gainer
  • Whey Protein
  • BCAAs
  • Testosterone Booster
  • Creatine
  • Multivitamin

Also, read Larry Wheels Workout Routine & Diet Plan.


While Kenny KO has dealt with his fair share of controversy, drama, and legal situations thanks to his YouTube channel and polarizing videos, there’s still no doubt that he is a phenomenal athlete.

Kenny has pushed his body to the limits several times over the last decade and he claims to do it all for his fans, so they can better understand what the IFBB pros put into their bodies to achieve such insane results.

Kenny KO claims to be the only honest fitness YouTuber as he exposes other athletes in the industry as they doctor images, withhold training information, and try to deceive their fans.

Kenny’s not perfect, but he’s trying to improve the stigma behind the sport by promoting transparency about what it takes to be a bodybuilder.