TrainWithKen · Full Body Day

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Enjoy

TrainWithKen · Free From KJ

FULL
BODY
DAY

One Session · Every Muscle Hit

A full-intensity total-body session built to hit every major muscle group in one workout. Pushing, pulling, squatting, hinging, and conditioning — all in 60 minutes.

10

Exercises

~60

Minutes

5

Phases

FREE

From KJ

TRAINWITHKEN

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FLOW

Overview

Workout Structure

SESSION
FLOW

1

Dynamic Warm-Up8 min · mobility + activation

2

Lower CompoundBack Squat · primary leg lift

3

Upper Push + PullBench press paired with rows

4

Accessory BlockHinge, lunge, press, isolation

5

Conditioning FinisherMetabolic burn · core finisher

Coach KJ Note: Eat 30–50g carbs + 25–30g protein 60–90 min before this session. Hydrate well — this is a high-output workout.

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01

Phase 1

Phase 1 of 5 · 8 Minutes

DYNAMIC
WARM-UP

No Rest Between Movements

Get hot and primed before you load any bar. Skipping this is the #1 reason for tight hips and shoulders later in the session.

World's Greatest Stretch2 × 6 each
Bodyweight Squat2 × 15
Push-Up2 × 12
Band Pull-Apart2 × 20
Glute Bridge2 × 15

Tempo Cue: Move with intention. This isn't cardio — it's the rehearsal. Feel each muscle wake up before you load it.

Rest 60 sec, then begin Phase 2

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02

Phase 2

Phase 2 of 5 · Primary Lift

BACK
SQUAT

Foundation of the Session

Warm-up Set (40% working weight)1 × 12
Ramp Set (70% working weight)1 × 8
Back Squat Working4 × 6–8
Goblet Squat (controlled)2 × 12

Form Cue: Brace your core, sit between your knees, full depth. Drive through the mid-foot — heels stay planted. Control the eccentric for 2 seconds down.

Rest 2 min between working sets

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03

Phase 3

Phase 3 of 5 · Upper Body

PUSH
+ PULL

Superset · Antagonist Pairing

Pair A1 and A2 back-to-back with no rest between exercises. Rest 90 seconds between full rounds.

Superset A — 4 Rounds

A1: Barbell Bench Press8–10
A2: Bent-Over Barbell Row8–10

Superset B — 3 Rounds

B1: Seated DB Shoulder Press10
B2: Lat Pulldown12

Form Cue: On every press, retract scapula first. On every row, pull elbow back — don't flex with your bicep. Quality over weight every rep.

90 sec between rounds

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04

Phase 4

Phase 4 of 5 · Accessory Block

ACCESSORY
BLOCK

Hinge · Lunge · Isolation

All-out volume to round out the session. Move efficiently between exercises.

Posterior Chain

Romanian Deadlift3 × 10
Walking DB Lunge3 × 12 each

Arms & Shoulders

DB Bicep Curl3 × 12
Tricep Rope Pushdown3 × 15

Pump Goal: By the end of accessory work you should feel a deep pump everywhere. If not — increase the weight or focus on the squeeze.

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05

Phase 5

Phase 5 of 5 · Conditioning

METABOLIC
FINISHER
🔥

10-minute AMRAP — As Many Rounds As Possible. Leave nothing in the tank.

Kettlebell Swing15
Push-Up10
Air Squat20
Plank Hold30 sec

⚡ Cap-Off Set

Burpees

25 REPS

Straight through · no breaks · finish strong

10-min AMRAP, then 25 burpees · session done

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EAT

Recovery

Post-Session Protocol

FUEL &
RECOVER

Within 60 Minutes Post-Workout

🥩 Protein: 35–50g fast-digesting protein. Whey shake + 8oz milk, or chicken breast + rice. Start MPS now.

🍚 Carbs: 50–80g simple/fast carbs. White rice, banana, honey, or a sports drink. Replenish glycogen.

💧 Water: Minimum 20oz immediately. Add electrolytes if you sweat heavily.

Tonight Before Bed

🌙 Casein Protein: 30–40g slow-digesting protein — cottage cheese, Greek yogurt, or casein shake. Muscle grows while you sleep.

😴 Sleep: 7–9 hours. Growth hormone peaks in deep sleep. That's when today's work pays off.

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KJ

You Finished — Want More?

CUSTOM
PLAN
FROM KJ?

This was one workout. Imagine custom programming built for YOUR body, YOUR goals, and YOUR schedule — with Coach KJ checking in every week.

$297 Online Coaching /mo

$500 Competition Prep /mo

$450 Small Group Training /mo

SEE ALL PLANS

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FULL BODYWORKOUT

FULL BODY
WORKOUT