Kevin Henderson's Full Workout Routine

Push-Pull-Legs Training Split

This workout program is designed around a time-tested push-pull-legs split to maximize hypertrophy, recovery, and long-term progression. It's structured for both consistency and flexibility—ideal for anyone balancing life and training.

Weekly Training Schedule

• Monday: Push (Chest, Shoulders, Triceps)
• Tuesday: Pull (Back, Biceps)
• Wednesday: Legs & Abs (Quads, Hamstrings, Calves, Abs)
• Thursday: Rest or Active Recovery
• Friday: Push
• Saturday: Pull
• Sunday: Legs & Abs

Train each set to near failure. Prioritize form, tempo, and progressive overload. Adjust reps and rest as needed based on recovery and performance.

Push Day Options (Monday & Friday)

Chest (Pick 3-4 movements)

• Pause Bench Press (Lower Chest)
  • 3 sets × 5-10 reps | 2-3 min rest
• Incline Dumbbell Press (Upper Chest)
  • 3 sets × 6-12 reps | 2-3 min rest
• Super Incline Press (Upper Chest)
  • 3 sets × 6-12 reps | 2-3 min rest
• Regular Barbell Bench Press (Low-Mid Chest)
  • 3 sets × 5-10 reps | 2-3 min rest