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Kerni Kernson's Plan
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Plan Details
The Kerni Kernson's Plan routine by Kerni Kernson is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.
Push Pull, Young people 6 days a week, older people 2 Training days 1 restday
Routine detail
Day 1
Push 1
Est. 0 min
5 exercises
Barbell Zercher Squat
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Day 2
Pull 1
Est. 0 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Cable Rope Pullover (Supine)
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 3
Push 2
Est. 0 min
4 exercises
Barbell Military Press
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Day 4
Pull 2
Est. 0 min
5 exercises
Chin-Up with Knee Raise
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Day 5
Push 3
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 6
Pull 3
Est. 0 min
4 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Day 8
Push 4
Est. 0 min
4 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Day 9
Pull 4
Est. 0 min
4 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 10
Push 5
Est. 0 min
4 exercises
Machine Leg Extension
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 11
Pull 5
Est. 0 min
4 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Day 12
Push 6
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 13
Pull 6
Est. 0 min
4 exercises
Back Hyperextension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
