30-Day Kevin Levrone Workout Routine for Mass Gain with PDF

If you’re a fan of Kevin Levrone’s physique and want to emulate his way of workouts, I can help you.

I’ve designed a 30-day Kevin Levrone workout routine with the help of his training videos available on his YouTube channel.

I’ve designed this program so that people of all fitness levels can follow it and shape their physiques.

But before I share the routine, let’s explore a little about Kevin and his accomplishments in the world of bodybuilding.

About Kevin Levrone and His Achievement

Kevin Levrone is one of the most successful and revered bodybuilders of all time. From 1991 to 2003, he participated in various professional bodybuilding competitions, including Mr. Olympia.

Throughout his journey, he won as many as 23 professional titles but couldn’t make it to the first spot in the ultimate Mr. Olympia contest because he competed with other legends like Dorian Yates and Ronnie Coleman, who are known to have the greatest physiques of all time.

Despite not winning Mr. Olympia, Kevin has achieved what many desire and is known as “The Uncrowned King of Mr. Olympia.”

He also surprised everyone by making a comeback in 2016 at the age of 51, making him one of the oldest bodybuilders to compete in Mr. Olympia.

Kevin Levrone Training Philosophies

1. Visualization and Concentrative Workout

I’ve seen plenty of Kevin Levrone’s videos on his YouTube channel, and I noticed that he frequently mentions how he visualizes working out and stays focused throughout. Kevin suggests imagining pulling and pushing the weight helps enhance the mind-muscle connection and produce decent results.

2. Moderate to Heavy Lift

Kevin used to lift moderate to heavy weights to build mass. He performs 6-8 reps during compound lifts, such as bench press, squat, overhead press, and bent-over row, and 8-12 reps during isolation exercises (like biceps curls, triceps press downs, and pec deck machine fly). This rep-set method helps him gain muscle and achieve his best shape.

3. Quality over Quantity

Instead of doing higher reps, Kevin believes performing fewer reps with a full range of motion and proper form can elicit maximum growth. That’s why he always puts stress on maintaining correct posture and using a complete range of motion during each rep.

4. Cardio Every Day in The Morning

Cardio is an important part of Kevin Levrone’s training. He mentioned in one of his videos that he performs cardio (using machines, like a treadmill and elliptical) every morning for 45 minutes at a moderate pace, typically at 65-70% of maximum heart rate.

30-Day Kevin Levrone Workout Routine for Gaining Mass

This 30-day Kevin Levrone workout plan is divided into three parts, consisting of 10 days each. It involves training for four consecutive days followed by a rest day, which means you’ll train 24 days out of 30.

This routine is not an exact replica of Kevinn’s original routine but it is highly inspired by his training strategies and workout videos on his YT channel (Kevin Levrone Report).

Kevin also used to train twice a day, one session each in the morning and evening, but he was on a mission to gain maximum mass and build a proportional physique. That’s why I’ll only share his standard workout (once a day) so anyone from beginner to elite can use his routine.

Day 1 to 10 – Kevin Levrone Split A

  • Day 1 – Chest and Triceps
  • Day 2 – Back and Biceps
  • Day 3 – Legs
  • Day 4 – Shoulder
  • Day 5 – OFF
  • Repeat

Day 1 & 6 – Chest and Triceps

ExerciseSetsReps
Flat Dumbbell Bench Press48-12
Incline Dumbbell Bench Press48-12
Flat Dumbbell Chest Fly48-12
Seated Pectoral Fly48-12
EZ Bar Triceps Press Down420

Day 2 & 7- Back and Biceps

ExerciseSetsReps
Front Lat Pull Down (Medium Grip)46-10
Behind The Neck Pull Down (Medium Grip)46-10
Seated Cable Row (Close Grip)46-10
Kroc Rows46/arm
Alternating Biceps Curl36/arm
Alternating Hammer Curl36/arm
Straight Bar Biceps Curl36
EZ Bar Preacher Curl36

Day 3 & 8- Legs

ExerciseSetsReps
Machine Leg Press48-12
Machine Hack Squat46-10
Leg Extensions410-12
Machine Leg Curl410-12
Seated Calf Raises415-20

Day 4 & 9 – Shoulder

ExerciseSetsReps
Seated Dumbbell Shoulder Press46-8
Alternating DB Front Raises46-8
Rear Delt Machine Fly410-12
Shoulder Shrugs46-8

Day 5 & 10 – OFF

A complete rest day. You can take a steam bath, cold shower, or massage to enhance your muscle recovery on this day.

Day 11 to 20 – Kevin Levrone Training Split B

  • Day 11 – Chest, Delts, and Triceps
  • Day 12 – Thigh and Calves
  • Day 13 – Back and Biceps
  • Day 14 – Abdominals
  • Day 15 – OFF
  • Repeat

Day 11 & 16 – Chest, Delts, and Triceps

ExerciseSetsReps
Flat Barbell Bench Press46-8
Incline Barbell Bench Press46-8
Pec Deck Chest Fly48-12
Alternating DB Front Raises46/arm
Side Lateral Raises46-8
One-arm Cable Front Raise w/ D-Handle415/arm
Reverse Easy Bar Triceps Press Down420

Day 12 & 17 – Thigh and Calves

ExerciseSetsReps
Back Squats46-8
Leg Press46-10
Standing Unilateral Hamstring Curl410-12
Lying Hamstring Curls410-12
Standing Calf Raises415-20
Hyper Extensions410-12

Day 13 & 18 – Back and Biceps

ExerciseSetsReps
Close Grip Lat Pull Down46-10
Reverse Grip Pulldowns46-10
Reverse Straight Bar Cable Row46-10
Dumbbell Pullover46-8
Alternating Biceps Curl36/arm
Alternating Hammer Curl36/arm
Straight Bar Cable Curl 36
EZ Bar Preacher Curl36

Day 14 & 19 – Cardio and Abs

ExerciseSetsReps
Treadmill Run12-mile
Decline Bench Crunches410-12
Seated Knee Tucks315-20
Lying Oblique Crunch410/side
Lying Leg Raises410-12

Day 15 & 20 – OFF

A complete rest day. You can take a steam bath, cold shower, or massage to enhance your muscle recovery on this day.

Day 21 to 30 – Kevin Levrone Training Split C

  • Day 21 – Chest and Shoulder
  • Day 23 – Back and Biceps
  • Day 22 – Thigh and Calves
  • Day 24 – Traps, Arms, and Abs
  • Day 25 – OFF
  • Repeat

Day 21 & 26 – Chest and Shoulder

ExerciseSetsReps
Incline Dumbbell Bench Press46-8
Incline Barbell Bench Press46-8
Seated Hammer Chest Press46-8
Seated Pec Deck Fly48-10
Upward Cable Fly46-8
Side Lateral Raises (Drop Set)110-8-6

Day 22 & 27 – Back and Biceps

ExerciseSetsReps
Bent-Over Barbell Row46-8
Close Grip T-Bar Row46-8
Reverse Grip Hammer Strength Pulldown46-10
Single-arm Row46-8
Alternating Biceps Curl36/arm
Alternating Hammer Curl36/arm
Straight Bar Cable Curl 36
Preacher Curl36

Day 23 & 28 – Thigh and Calves

ExerciseSetsReps
Back Squats46-8
Hack Squats46-10
Leg Extensions410-12
Seated Leg Curl410-12
Lying Leg Curls410-12
Calf Raises415-20

Day 24 & 29 – Traps, Arms, and Abs

ExerciseSetsReps
Barbell Shrugs46-8
Straight Bar Biceps Curl46-8
Alternating Hammer Curl46-8
Triceps Pressdown46-8
Decline Crunches48-10

Day 25 & 30 – OFF

A complete rest day. You can take a steam bath, cold shower, or massage to enhance your muscle recovery on this day.

Download The Kevin Levrone Training Program PDF

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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