Focusing on functional movements with ultimate results, Ken empowers you to use your body and improve your life.
A Master Coach who blends functional fitness with real-life strength, empowering people to move better, live pain-free, and build resilience through purposeful training.
Before fitness, Ken Yu, Master Coach, worked in the corporate world as an attorney. A natural athlete who enjoys playing sports, he joined a functional fitness gym and fell in love, sparking his journey as a fitness coach. At first, his goal for working out was to build muscles, but shifted his focus to wellness to take on all of life’s challenges without living in pain.
We had a chance to discuss Ken's journey to fitness and Bodybuilding.com. Here’s what he said.
I’m Ken Yu, a passionate coach committed to sharing my knowledge and experience with anyone eager to improve their fitness journey.
My fitness journey started with youth sports, but my serious dedication to exercise physiology ignited after spending a decade at a desk job. I joined a 24-hour fitness center and began building my body.
While practicing law for nearly ten years, I joined a CrossFit gym to get back in shape. My time at the gym increased, and when my brother noticed me practicing my snatch technique in the kitchen, he encouraged me to pursue fitness professionally. I took my Level 1 CrossFit Certification, beginning my coaching journey.
I believe in the power of squats. It's a fundamental movement everyone needs to master, as sitting down is a part of daily life.
Working out is a basic activity, like brushing your teeth—necessary for functioning. In contrast, training involves a specific goal, a detailed plan, and measurable progress. It’s for those who aspire to achieve something significant.
Being strong means having the ability to embrace discomfort and grow from those experiences.
Training enhances my daily capacity for life—whether climbing stairs, carrying groceries, burning off my dog’s energy with a park session. It also serves as a mental outlet, helping me manage pain, anxiety, and other negative emotions.
I’m an early riser, enjoying the quiet of 5 a.m. I start my day with a French press coffee and homemade cashew milk while working on the New York Times crossword puzzle. I train clients in the morning, as it’s less likely to interfere with their schedules. My morning snack includes chia seed pudding with whey protein and seasonal fruit. My meals focus on plant-based foods, incorporating proteins like steak or salmon based on my body’s needs. I usually work out in the early afternoon when I feel most prepared.
My weekly training program includes:
- Sunday: Heavy barbell deadlift triples, feet elevated Romanian deadlifts (RDLs), Zercher stiff leg deadlifts.
- Monday: Volume chest day with high-rep barbell bench press, dumbbell incline bench, deep stretch push-ups, and cable flys.
- Tuesday: Climbing and 400-meter sprints.
- Wednesday: Barbell back squat, Ukrainian deadlifts, rear foot elevated split squats.
- Thursday: Back day with weighted pull-ups, lat pull-downs, chest-supported incline bench rows, and bicep curls.
- Friday: Climbing and shoulder work.
- Saturday is a rest day. I enjoy sauna sessions three times a week and a cold plunge once a week.
I use a pre-workout stack that includes creatine, taurine, leucine, arginine, citrulline, beta-alanine, glutamine, dextrose, and beet extract. Specifically, I take Bodybuilding.com Signature L-Carnitine, Signature L-Glutamine, and Signature Magnesium Glycinate. I also recommend Bodybuilding.com Signature 100% Whey Protein Vanilla Cream flavor and Signature BCAA Sour Gummy flavor.
I’ve purchased Bodybuilding.com creatine and protein powder for over a decade and have a collection of their original black-and-white t-shirts. Their programs were instrumental in my early training.
Motivation can fluctuate, but establishing a consistent routine can last forever. Start by working out once a week at the same time until it becomes a habit.
