Weekly Training Split

Kevin Levrone built his workouts around a push, pull, and legs split that allowed him to hit each muscle group twice in a week. This rotation kept his training intense while still leaving time for recovery so he could perform at a high level throughout the week.

• Monday – Push workout: Chest, shoulders, and triceps were the focus, with pressing movements like the bench press and overhead press forming the core of the session. Grouping these muscles together created maximum workload for his upper body and set the tone for the week.
• Tuesday – Pull workout: Back and biceps shared the spotlight, with rows, pulldowns, and curls making up the majority of the work. Pairing pulling muscles gave balance to his training and allowed him to push his arms while strengthening his back.
• Wednesday – Leg and ab training: Heavy squats and deadlift variations drove the session, supported by calf raises and hamstring work. Abs were also added, ensuring his core stayed strong enough to stabilize the big lifts.
• Thursday – Rest or light recovery: A break in the schedule that often involved stretching, mobility work, or cardio. This lighter day kept his body fresh and gave sore muscles the time they needed to heal.
• Friday – Push workout repeated: Another round of chest, shoulders, and triceps, but often with different angles or exercise variations. This second push day boosted his overall training volume and forced extra growth.
• Saturday – Pull workout repeated: Back and biceps returned for a second hit, with changes in grip or rep ranges to challenge the muscles differently. This ensured consistent progress without overloading the same movements.
• Sunday – Leg workout repeated: Legs and abs closed out the week, giving his lower body a second heavy session. Training quads, hamstrings, and calves twice weekly helped them stay proportionate with his well-developed upper body.

This weekly workout routine gave Levrone a rhythm that was both simple and effective. With each muscle group worked twice per week, his split struck the balance between hard training and enough rest to keep progressing year after year.

Daily Workout Routine

Kevin Levrone’s training was built around a high-volume style that pushed his body to its limits. Every workout had a clear flow, starting with heavy lifts to build strength and finishing with isolation moves that shaped and refined the muscles.

• Exercise order: Each session opened with compound lifts such as bench presses, squats, or rows, which worked several muscles at once and demanded maximum effort. After completing the heavier lifts, he transitioned into isolation movements to add detail and bring out definition in specific muscle groups.
• Set structure: Most exercises followed a four-set pattern, giving him enough total work to exhaust the muscles without overextending the session. This consistent structure made it easier to measure progress and maintain a high training volume across the week.
• Repetition ranges: Heavy compound lifts were usually performed with lower rep ranges of about six to eight, which helped him handle heavier weights and build raw strength. For isolation lifts, he increased the reps to around 12 to 15, creating more time under tension to stimulate muscle growth and endurance.
• Training intensity: Many of his sets ended with maximum effort, pushing the muscles to failure in the final repetitions. This approach demanded mental toughness but ensured that every workout delivered the stimulus needed for growth.

This combination of heavy foundational lifts, higher-rep accessory work, and relentless intensity made his daily routine both demanding and effective. It was this balance that allowed him to maintain an impressive physique throughout his competitive career.

Chest, Shoulders, and Triceps Workouts on Monday and Friday

Levrone’s push days were designed to overload the chest while giving equal attention to shoulders and triceps. His sessions combined heavy pressing with isolation work, creating a balance between raw power and muscle shape. The Kevin Levrone shoulder workout was a key part of this split, ensuring his delts kept pace with his chest and arms.

• Flat Barbell Bench Press: Typically performed for 4 sets of 6–8 reps, this was his go-to exercise for building overall chest size and strength. Starting the workout with such a heavy compound lift allowed him to set the tone for the rest of the session.
• Incline Barbell Bench Press: Aimed at the upper chest, this exercise helped create balance across his pecs. He worked in the 6–8 rep range for 4 sets, making sure this area kept up with his lower chest development.
• Machine Chest Press: This isolation-based lift added more volume to the workout. Usually completed with higher reps of 12–15 per set, it allowed him to push his chest to fatigue without overloading his joints.
• Cable Crossovers: Known for the deep stretch and strong squeeze, this movement was a chest shaper. He performed 4 sets of 12–15 reps, chasing a pump that filled out the chest from inner to outer portions.
• Dumbbell Shoulder Press: With 4 sets of 6–8 reps, this heavy compound movement built delt size and pressing strength. It played a major role in his shoulder workout, ensuring his shoulders matched his chest in power.
• Dumbbell Lateral Raises: Side delt isolation was covered with 4 sets in the 12–15 rep range. By keeping the weight moderate and reps higher, he focused on width and overall shoulder balance.
• Barbell or Dumbbell Shrugs: Traps were worked with 4 sets of 12–15 reps, often placed later in the workout. This added mass to his upper back and complemented the heavy pressing lifts.
• Close-Grip Bench Press: A triceps-focused press that doubled as a strength builder. Usually kept in the 6–8 rep range, it was a staple for boosting overall bench performance.
• Skull Crushers: The workout finished with 4 sets of 6–8 reps of lying triceps extensions. This exercise directly targeted the triceps and left them fully fatigued by the end of the push day.

Levrone’s push training wasn’t just about moving heavy weight; it was about combining strength-focused lifts with detailed isolation work. This balance gave his chest, shoulders, and triceps both size and definition, making his push days a cornerstone of his success on stage.

Tuesday and Saturday Pull Workouts for Back and Biceps

Kevin Levrone’s pull days were all about building a wide, thick back and balanced biceps. He typically started with movements to activate his lats before progressing to heavy rows and curls. This structure ensured both strength and shape were developed in equal measure.

• Straight-Arm Pulldowns: 4 sets of 6–8 reps were used as a warm-up to prepare the lats for heavier work. The stretch and squeeze of this movement improved his connection to the muscles and carried over to better form on compound lifts.
• T-Bar Rows: Heavy rows were central to his back training, and this exercise was a staple for adding thickness. He pushed himself hard for 4 sets of 6–8 reps, keeping strict form while loading the mid-back with as much weight as possible.
• Bent-Over Dumbbell Rows: Often performed one arm at a time, this lift helped him target the lats directly. With 4 sets in the 6–8 rep range, he could go heavy but still focus on a controlled pull and stretch.
• Seated Cable Rows: Kept in the higher 12–15 rep range, this exercise emphasized clean execution. By avoiding momentum, Levrone built detail in the mid-back while also reinforcing good posture and stability.
• Machine Rows: Another 4 sets of 12–15 reps came here, using the controlled path of machines to push his back close to failure. It allowed him to add more volume safely, especially when his body was already fatigued from free weights.
• Incline Dumbbell Curls: Training in the 6–8 rep range, this stretch-focused curl placed his biceps under deep tension. The angle made it harder to cheat, forcing the muscle to do the bulk of the work.
• Standing Dumbbell or Barbell Curls: Heavy curls built overall arm mass, typically for 4 sets of 6–8 reps. These movements let him overload with weight while still aiming for a full contraction on every rep.
• Preacher Curls: Usually done for 4 sets of 12–15 reps, preacher curls locked his arms in place and isolated the biceps completely. This helped him finish the muscle off without relying on momentum.
• Cable Curls: Often saved for the end of the workout, this movement delivered a high-rep pump with 4 sets of 12–15 reps. The continuous tension from cables gave his arms one final challenge before wrapping up the session.

Levrone’s pull training combined heavy compounds with strict isolation, ensuring his back developed thickness while his biceps stayed full and balanced. By focusing on form and variety, he kept his muscles under constant challenge and avoided relying on sloppy execution.

Lower Body Focus – Legs, Calves, and Abs on Wednesday and Sunday

Kevin Levrone’s leg training was famous for its intensity. He relied on heavy basics and high volume, pushing his quads, hamstrings, calves, and abs with workouts that demanded strength, endurance, and strict form. These sessions were a big reason he earned the nickname “Maryland Muscle Machine.”

• Hack Squats: 4 sets of 6–8 reps formed the base of his quad training. He focused on driving deep into each rep, ensuring maximum activation and avoiding shallow movements that would limit growth.
• Leg Curls (Lying or Seated): Hamstrings were isolated with controlled reps in the 6–8 range. This move added balance to his legs and reduced the risk of injuries by strengthening the muscles behind the thighs.
• Leg Press: Higher volume was the goal here, with 12–15 reps across 4 sets. He loaded the machine heavily, using the exercise to pump blood into the quads and glutes after the heavier squat variations.
• Barbell Squats or Variations: Squats often made their way into his plan, though he occasionally rotated in leg extensions or other quad movements. He valued squats as one of the best lifts for building overall lower body power.
• Standing Calf Raises: Typically done for 12–15 reps, these were loaded with heavy weight to challenge the gastrocnemius. The standing version added mass to the visible upper portion of the calves.
• Seated Calf Raises: 4 sets focused on the soleus muscle, usually kept in the 12–15 rep range. By combining both seated and standing variations, his calves developed fuller thickness and proportion.
• Cable Crunches: Abdominal training often included 25 reps per set, performed with cables for added resistance. This high-rep approach strengthened his core while also giving his abs definition.
• Leg Raises: Lower abs were trained with 4 sets of about 15 reps. This movement rounded out his core training and ensured stability during his heaviest compound lifts.

Levrone’s leg days were high in volume, often adding up to more than 15 working sets just for quads and hamstrings. Calves and abs weren’t treated as afterthoughts but were trained with the same intensity, keeping his lower body balanced and functional. His focus on heavy weights combined with strict form made these sessions some of the most punishing yet productive parts of his routine.

Strict form is mandatory… If you’re not stimulating the muscle, you’re wasting your time and setting yourself up for injuries.

Supplements and Nutrition for Kevin Levrone’s Workout Split

Alongside his workouts, Kevin Levrone put serious thought into how he energized and recovered. He leaned on a mix of supplements and whole foods to make sure his body could handle the demands of intense training. His approach was simple: cover nutritional gaps, boost performance, and stay consistent with clean eating.

• Pre-Workout: Before training, he relied on pre-workout formulas to improve blood flow and sharpen focus. The Kevin Levrone pre workout approach centered on boosting circulation and energy, helping him start every session primed for heavy lifting.
• Protein Powder: To meet the high protein needs of bodybuilding, whey shakes were a staple in his day. He paired them with carbs around workouts to support muscle growth and recovery, especially during periods of high training volume.
• BCAAs: Branch-chain amino acids were often added to reduce muscle breakdown and improve recovery. While not mandatory in his eyes, he used them strategically to fuel his muscles with quick-digesting amino acids.
• Creatine: A regular part of his stack, creatine supported explosive strength and power. With consistent use, it increased ATP energy and helped him handle the demands of low-rep, heavy training.
• Multivitamin and Others: To cover daily micronutrient needs, he used a multivitamin and occasionally added other aids like glutamine or apple cider vinegar. These helped with recovery, inflammation, and overall health during long training stretches.

Levrone’s nutrition philosophy matched his supplement routine: keep it disciplined and consistent. He ate clean, high-protein meals with moderate carbs and healthy fats, usually five to six times per day. During contest prep, he became even stricter, cutting out sugars and processed foods entirely. This mix of targeted supplementation and structured nutrition gave him the fuel and recovery support needed to perform at the highest level.

Nutrition is 70% of the battle.

Cardio Training and Two-A-Day Workouts

Kevin Levrone didn’t just rely on weightlifting to stay in shape. Cardio and recovery practices also played a role in keeping him conditioned, especially when preparing for competitions. These habits gave him the stamina to train hard while also allowing his body the time it needed to repair and grow.

• Morning cardio: Often done on an empty stomach, he would spend about 45 minutes at a steady pace, keeping his heart rate in the 65–70% range. This routine helped control body fat while boosting endurance.
• Two-a-day sessions: When aiming to add size or lean out for a contest, he sometimes split his workouts into two parts. That could mean a cardio session in the morning followed by heavy lifting later in the day.
• Single daily weight training: His usual approach was one intense lifting session per day. Cardio was added separately when needed, ensuring his energy was focused during weight training.
• Recovery practices: Rest days, quality sleep, and recovery aids such as stretching or massage were built into his routine. These practices allowed his muscles to repair so he could return to training at full strength.

Levrone viewed conditioning and recovery as essential parts of his fitness lifestyle. By balancing steady cardio, optional two-a-day workouts, and proper rest, he kept his body ready to handle the demands of professional bodybuilding without burning out.

Heavy Low-Rep Workouts and High-Volume Training

Kevin Levrone’s training philosophy blended strength and endurance. He didn’t just lift heavy weights for a few sets or stick with high volume alone. Instead, he combined both methods, creating workouts that built dense muscle while also testing his overall work capacity.

• Heavy low-rep sets: Most of his working sets stayed in the 6–8 rep range. On big lifts like bench press or squats, he sometimes went even lower, testing singles or triples to push strength levels.
• Stopping at failure: Unlike bodybuilders who used forced reps or endless drop sets, Levrone typically stopped once he reached true failure. This approach helped him push hard while avoiding unnecessary strain on his body.
• Strength-focused progression: His philosophy was simple: as his strength went up, his size followed. By gradually lifting heavier weights, he used strength gains as a reliable measure of progress in building muscle.
• High-volume workouts: While his reps stayed low, he often performed more sets than most lifters. For arms, it wasn’t unusual for him to rack up 16 total sets for biceps or triceps in a single session.
• Extreme volume examples: In rare cases, he pushed much further. During one triceps workout, he reportedly did five different exercises totaling 28 sets, including multiple variations of cable pushdowns.
• Typical session volume: More commonly, he trained with 12–16 sets per muscle group. This balance of heavy weights with a high number of sets gave his body enough stimulus for both strength and hypertrophy.

Levrone’s mix of heavy lifting and higher set counts made his training both intense and effective. It demanded maximum effort, but the results were clear: dense muscle, strength gains, and a physique that stood out even among other top professionals.

Building Strength Through Compounds and Form

Kevin Levrone’s training philosophy was built around efficiency and quality. He believed that the best results came from starting each session with lifts that demanded the most strength and ending with strict attention to form and range of motion. This mindset allowed him to build size while reducing wasted effort in the gym.

• Starting with compounds: Levrone opened his training with big lifts such as squats, bench presses, or heavy rows. These exercises engaged multiple muscle groups at once, giving him the most return on effort when his body was fresh and strongest.
• Isolation as finishers: After exhausting the main lifts, he moved on to smaller isolation movements like extensions or flyes. These finishing exercises helped shape individual muscles and ensured no part of the targeted area was left underworked.
• Form as a priority: He refused to let ego dictate the weight he used. Instead, every rep was performed under control, with full focus on contracting the working muscle. For Levrone, lifting heavy without proper form was simply wasted energy.
• Full range of motion: Each exercise was carried out through its complete movement, from stretch to contraction. This method maximized muscle stimulation and ensured he wasn’t leaving growth potential untapped.
• Consistency in execution: Even at his peak strength, Levrone maintained a measured pace and avoided sloppy repetitions. Observers often pointed out that his ability to combine massive loads with strict technique was one of the reasons he avoided unnecessary injuries and kept progressing.

Levrone’s focus on heavy compound lifts paired with flawless execution made his workouts both powerful and efficient. His approach highlighted that true muscle growth comes from balancing strength with discipline.

Performing fewer reps with a full range of motion and proper form can elicit maximum growth.

Mental Focus and Warrior Mindset in Training

Kevin Levrone’s training wasn’t just about lifting heavy weights. He believed the mental side of training was just as important as the physical effort. His focus and mindset in the gym played a huge role in how he was able to push past limits and keep his form sharp even under extreme loads.

• Mind-muscle focus: Levrone trained with total awareness of the muscles he was working. Instead of simply moving the bar, he concentrated on feeling the contraction and stretch of every rep. This kept the work targeted and ensured the muscles grew from constant tension rather than momentum.
• Visualization techniques: He described imagining the muscles pulling and pushing during lifts. By mentally picturing the weight being controlled by the specific muscle, he strengthened the connection between mind and body. This technique allowed him to get more out of fewer reps because every rep was high quality.
• Controlled intensity: Even under heavy loads, he resisted the urge to cheat the movement. Each rep was performed with a steady pace, making sure the muscle stayed under control. This approach helped him avoid unnecessary injuries while building size and strength in a balanced way.
• Warrior-like mentality: Training for Levrone was a test of willpower as much as physical power. He attacked his sessions with a fighter’s mindset, pushing himself to the limit no matter how demanding the workout was. This mental toughness was one of the reasons he became known for his resilience.
• Use of intensity methods: Though his base training revolved around heavy straight sets, he occasionally experimented with advanced methods like drop sets or supersets. These were used sparingly to shock the muscles into growth, especially during off-season phases or when he wanted to add variety to his training.
• Commitment to progression: His long-term success came from consistently pushing for gradual improvements. He aimed to go to failure on heavy sets while keeping his form intact, then added weight or volume over time. This steady progression helped him build one of the most respected physiques in bodybuilding.

Levrone’s ability to combine mental discipline with a fierce warrior spirit gave his training a different edge. The combination of strong focus, strict form, and relentless intensity turned every workout into an opportunity for growth.

The Role of Rest and Big Lifts in His Workout Routine

Kevin Levrone’s approach to training wasn’t just about lifting heavy weights. He had a unique rhythm to his routine, knowing when to push hard and when to step back. This balance between relentless prep and long breaks, along with his reliance on the basics, made his style stand out in the bodybuilding world.

• Prep consistency: During contest prep, he stayed locked in week after week, pushing through intense training phases that lasted months at a time. His discipline during these periods set the stage for peak conditioning on stage.
• Strategic rest between shows: After competitions, he often took extended breaks lasting months, giving his body and mind time to reset. He credited this downtime with helping him recover fully and return stronger when it was time to train again.
• Quick rebounds: Despite long layoffs, he could regain muscle size and strength rapidly. His shorter prep cycles of around three to four months were enough to bring him back to contest shape, a method few others could manage successfully.
• Full-throttle training: When he did step into the gym, he trained with maximum effort, proving that intensity and planning could make up for fewer hours under the bar.
• Go-to exercises: He always highlighted the flat bench press, squats, and bent-over rows as his top three lifts. These compound moves were the foundation of his strength and size, forming the core of his philosophy to keep things simple and effective.

His style showed that discipline in the right moments and reliance on the fundamentals can achieve remarkable results. Instead of overcomplicating training, he trusted in consistency, recovery, and the big lifts to carry him through.