Tag Archive: Bodyweight

Ketogains Bodyweight Routine



This routine will cover the following goals:

Strength Hypertrophy (provided your diet is in check) Fat Loss (provided your diet is in check)



This routine is meant to be done 3 times a week, with at least one rest day in between workout days. Note that the entire routine is to be done on a workout day; the pairs specified in the strength work below are not meant to be split up over the course of the week.

You perform the hardest exercise in each progression that you can do for 3 sets of…
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ketogains 5x5 novice strength program exercise squat example

Ketogains Novice Strength Training Program (5×5)

5×5 Novice Strength Training Program by KETOGAINS (based on 5×5)


If you are a beginner and actually want to make gains in muscle mass and strength follow this program. It is based on the classic 5×5 program and has a reputation for being a very tough and very high volume but very high rewarding program.

Contrary to popular belief, you don’t need to do lots of repetitions at low weight to get “toned” and “defined”… You achieve the “toned” look by having a low enough Body Fat % and at least somewhat decent muscle. This program will help you…
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