Kevin Levrone is a retired American professional bodybuilder who was around in the 1990s and early 2000s.
In this article we will discuss exactly how much dedication it takes to become one of the greatest bodybuilders of all time. It will include Kevin Levrone’s workout routine, his diet plan and what supplementation he used to take him to the make him one of the all time greats.
Before I dive into training programs and diet plans I am going to tell you some background information about the man himself.
Introduction to Kevin Levrone: ‘The Maryland Muscle Machine’
Kevin Levrone was born on July 16, 1965, in Baltimore, Maryland, USA. Despite never winning the Mr. Olympia title, he has had several high placements in the competition and is known for his dedication to the sport.
Before he was a bodybuilder, Levrone was a drummer for a rock band called “Full Blown” and had aspirations in the music industry. However, he eventually turned his site to bodybuilding, where he found great success and became known for his impressive physique and accomplishments in the sport.
Levrone officially retired from professional bodybuilding in 2003 but made a brief comeback in 2016 to compete in the Mr. Olympia competition. This demonstrated his love and passion for the sport, but he did not return to professional bodybuilding as a full-time competitor.
So, what does it take to become one of the most successful professional bodybuilders of all time? Let’s take a look at Kevin Levrone’s workout routine and find out.
Breaking Down Kevin Levrone’s Workout Routine
Kevin Levrone is well known for his extremely heavy training regimen. His workout routine is very intense and he usually trained for 2-3 hours per day, 6 days per week.
Levrone trained following a three-day split that would look like this:
- Monday – Chest, Shoulders and Triceps
- Tuesday – Legs, Calves and Abdominals
- Wednesday – Back and Biceps
- Thursday – Rest and Recovery
- Friday – Chest, Shoulders and Triceps
- Saturday -Legs, Calves and Abdominals
- Sunday – Back and Biceps
He started his workouts with a few warm-up exercises. Usually with some light cardio, followed by some warm-up stretches and basic exercises. After his warm-up he moved on to the main part of his workout where he performed 4-5 exercises per body part, doing 3-4 sets of each exercise.
To finish off, Levrone ended his workouts with some more cardio and some cool-down stretches.
Kevin Levrone’s Workout Routine
Kevin Levrone has been known to change his workout routine a lot over his career. However, there are some things that he never changed.
Here is an example of what Kevin Levrone’s workout routine would look like:
Monday – Chest, Shoulders and Triceps
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 6-8 | Chest, Triceps, Shoulders |
| Incline Barbell Bench Press | 4 | 6-8 | Upper Chest, Triceps, Shoulders |
| Machine Press | 4 | 12-15 | Chest, Triceps |
| Cable Crossovers | 4 | 12-15 | Chest |
| Dumbbell Press | 4 | 6-8 | Chest, Triceps, Shoulders |
| Lateral Raises | 4 | 12-15 | Shoulders |
| Shrugs | 4 | 12-15 | Trapezius, Shoulders |
| Close Grip Bench Press | 4 | 6-8 | Triceps, Chest |
| Skull Crushers | 4 | 6-8 | Triceps |
Tuesday – Legs, Calves and Abdominals
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Hack Squats | 4 | 6-8 | Quadriceps, Glutes, Hamstrings |
| Leg Curls | 4 | 6-8 | Hamstrings |
| Leg Press | 4 | 12-15 | Quadriceps, Glutes, Hamstrings |
| Standing Calf Raises | 4 | 12-15 | Calves |
| Seated Calf Raises | 4 | 12-15 | Calves |
| Cable Crunches | 4 | 25 | Abdominals |
| Leg Raises | 4 | 15 | Lower Abs, Abdominals |
Wednesday – Back and Biceps
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Straight-Arm Cable Pulldowns | 4 | 6-8 | Latissimus Dorsi, Triceps |
| T-Bar Rows | 4 | 6-8 | Middle Back, Lats, Biceps |
| Bent-Over Dumbbell Rows | 4 | 6-8 | Middle Back, Lats, Biceps |
| Seated Cable Rows | 4 | 12-15 | Middle Back, Lats, Biceps |
| Machine Rows | 4 | 12-15 | Middle Back, Lats, Biceps |
| Incline Dumbbell Curls | 4 | 6-8 | Biceps, Brachialis |
| Dumbbell Curls | 4 | 6-8 | Biceps |
| Preacher Curls | 4 | 12-15 | Biceps |
| Cable Curls | 4 | 12-15 | Biceps |
Thursday – Rest and Recovery
Friday – Chest, Shoulders and Triceps
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 6-8 | Chest, Triceps, Shoulders |
| Incline Barbell Bench Press | 4 | 6-8 | Upper Chest, Triceps, Shoulders |
| Machine Press | 4 | 12-15 | Chest, Triceps |
| Cable Crossovers | 4 | 12-15 | Chest |
| Dumbbell Press | 4 | 6-8 | Chest, Triceps, Shoulders |
| Lateral Raises | 4 | 12-15 | Shoulders |
| Shrugs | 4 | 12-15 | Trapezius, Shoulders |
| Close Grip Bench Press | 4 | 6-8 | Triceps, Chest |
| Skull Crushers | 4 | 6-8 | Triceps |
Saturday – Legs, Calves and Abdominals
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Hack Squats | 4 | 6-8 | Quadriceps, Glutes, Hamstrings |
| Leg Curls | 4 | 6-8 | Hamstrings |
| Leg Press | 4 | 12-15 | Quadriceps, Glutes, Hamstrings |
| Standing Calf Raises | 4 | 12-15 | Calves |
| Seated Calf Raises | 4 | 12-15 | Calves |
| Cable Crunches | 4 | 25 | Abdominals |
| Leg Raises | 4 | 15 | Lower Abs, Abdominals |
Sunday- Back and Biceps
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Straight-Arm Cable Pulldowns | 4 | 6-8 | Latissimus Dorsi, Triceps |
| T-Bar Rows | 4 | 6-8 | Middle Back, Lats, Biceps |
| Bent-Over Dumbbell Rows | 4 | 6-8 | Middle Back, Lats, Biceps |
| Seated Cable Rows | 4 | 12-15 | Middle Back, Lats, Biceps |
| Machine Rows | 4 | 12-15 | Middle Back, Lats, Biceps |
| Incline Dumbbell Curls | 4 | 6-8 | Biceps, Brachialis |
| Dumbbell Curls | 4 | 6-8 | Biceps |
| Preacher Curls | 4 | 12-15 | Biceps |
| Cable Curls | 4 | 12-15 | Biceps |
Levrone takes a rest period of 1-2 minutes in between sets and ensures that he goes to failure in the last one or two sets. He is also a big believer of progressive overload and gradually increases the intensity of his workouts over time. This causes his body to adapt and become stronger, resulting in muscle growth.
So, what does Levrone eat to fuel such an intense workout program? Let’s have a look into Kevin Levrone’s diet plan and find out.
Kevin Levrone’s Diet Plan: Fuelling the Machine
Levrone has always been very strict of eating clean. He eats plenty of protein and healthy fats, and avoids processed foods and sugary snacks. His diet contains a high amount of fish, chicken, vegetables, and a variety of unprocessed whole food items.
When he approaches a competition, he uses an even stricter diet and only eats food items that promote muscle recovery and growth. During his competition prep stage, he stays away from eating cheat meals. In order to fuel his body adequately with plenty of vital nutrients, Levrone consumes 6 meals a day.
This is what Kevin Levrone’s diet would look like:
| Meal | Food Items |
|---|---|
| 1 | 2 whole eggs, 10 egg whites, ½ cup oatmeal |
| 2 | 12 oz. fish, 1 cup cooked rice |
| 3 | 12 oz. chicken breast, 1 cup cooked rice |
| 4 | 12 oz. fish, 1 cup cooked rice |
| 5 | 12 oz. fish, 1 cup cooked rice |
| 6 | 12 egg whites OR Steak |
Levrone drinks plenty of water and other fluids throughout the day to keep his body hydrated through his workouts.
Kevin Levrone’s Supplements
Like all other professional bodybuilders, Levrone includes supplements in his nutrition plan to make it complete.
Here are some of the supplements Kevin Levrone uses:
Pre-Workout: Pre-workouts are an effective way to boost your energy and increase performance during your workout by boosting energy, strength and stamina.
Whey Protein: All professional bodybuilders use whey protein in their bodybuilding regimen. It aids in building lean muscles and muscle recovery.
BCAA’S: Branched chain amino acids (BCAA’s) are made up of three essential amino acids: leucine, isoleucine, and valine. They help increase muscle growth and enhance exercise performance.
Multivitamins: He used Multivitamin supplements that contained a combination of various vitamins and minerals to provide his body with essential nutrients that may be lacking in his diet.
I don’t know the exact brand of the supplements that Levrone used but I have some recommendations. I have done a lot of research and testing on all of the supplements that Levrone used and written a review on the best product for each supplement.
Here are the best products based on my studies:
Best Pre-Workout: Optimum Nutrition Gold Standard Pre Workout Powder
Best Whey Protein: Optimum Nutrition Gold Standard Pre Workout Powder
Best BCAA’s: Optimum Nutrition Gold Standard BCAA Train + Sustain
Best Multivitamins: Centrum Advance 50+ Multivitamin & Mineral Tablets
Conclusion: Levrone’s Impact on Bodybuilder
Kevin Levrone is one of the most well known bodybuilders of all time and has had a huge impact on the sport. He is well known for his extremely heavy training regimen. His workout routine is very intense and he usually trained for 2-3 hours per day, 6 days per week.
His diet contains a high amount of fish, chicken, vegetables, and a variety of unprocessed whole food items. He eats 6 meals a day that are high inn protein and healthy fats, but low in carbs and has always been very strict on eating clean.
If you have been training for a while and are not seeing your desired results, you now have all the tools you need to take your training and physique to the next level. There is no better time to kickstart your bodybuilding journey.
Give it a go, try out Kevin Levrone’s workout routine for 12 weeks and really test your strength and endurance. If you have any question, leave a comment in the comments section below and I will reply as soon as possible.