PK Pump is a meticulously crafted regimen designed for individuals at the pinnacle of their fitness journey. This program is characterized by its precision, emphasizing systematic and periodized training to maximize hypertrophy and strength gains. The training protocol often incorporates advanced techniques such as pyramids, drop sets, and intensification methods to continually challenge the muscles and promote growth.
A1
Cat-Cows
2 x 8
A2
Couch Stretch (Hip Flexors)
2 x 0:30
A3
Dead Bug
2 x 6
A4
ATG Split Squat
2 x 5
B1
Medicine Ball Continuous Lateral Bounds
2 x 5
B2
Overhead MB Throw
2 x 3
C
Leg Press
8 x 5
D
Barbell RDL
3 x 6
E
Alternating DB Step-Ups
2 x MAX @ 20 %
F
Foam Roll Pt. 1
1 x 5:00
G
Parasympathetic Breathing
1 x 3:00
A1
T-Spine Shoulder Sweeps
1 x 10
A2
Bird Dog
1 x 10
A3
Dead Bug
1 x 25
A4
Band Pull-Apart
2 x 20
A5
Incline Prone Y
2 x 30 @ 10 lb
B1
Pull-Up
3 x 1
B2
Lat Pulldown
3 x 12
B3
Band Face Pull
3 x 15
C1
Barbell Row
3 x 5
C2
Chest-Supported DB Row
3 x 8
C3
Reverse Grip Inverted Row
3 x 12
D1
Rear Delt Flyes
3 x 15
D2
TRX Y's
3 x 15
D3
Cable Crossover Rear Delt
3 x 15
E
DB Shrug Series
4 x 10
F
Steady state cardio
1 x 20:00
A1
Couch Stretch (Hip Flexors)
2 x 0:30
A2
Banded Leg Lowering
2 x 10
A3
Elevated Groiner
2 x 6
A4
All 4's Belly Lift
2 x 0:30
B1
Goblet Squat
B2
DB Floor Press
B3
Bent Over DB Row
B4
DB Lateral Lunge
B5
DB Thruster
B6
Staggered stance RDL
B7
Switching Split Squat Jumps
B8
DB Farmer's Walk
C
Steady state cardio
1 x 10:00
D
Parasympathetic Breathing
1 x 3:00
A
Recovery Cardio
1 x 30:00
B1
EZ Bar Curl
5 x 10
B2
EZ Bar Lying Tricep Extension
5 x 10
C1
TRX Biceps
5 x 10
C2
TRX Tricep Extension
5 x 10
D
DB Shrug
5 x 10 @ 100, 90, 80, 70, 60 lb
E1
Hanging Leg Raise
2 x 20
E2
Wall Press Deadbug
2 x 20
E3
Russian Twist
2 x 25
A1
Cat-Cows
1 x 10
A2
T-Spine Shoulder Sweeps
1 x 10
A3
Yoga Push Up
1 x 10
A4
Shoulder Taps
1 x 10
B1
Medicine Ball Slam
1 x 10
B2
Medicine Ball Jammers
1 x 10 @ 8 lb
B3
Banded Speed Punch
1 x 15
C1
Bench Press
5, 3, 3, 3, 3 @ 65, 70, 75, 80, 80 %
C2
Medicine Ball Jammers
5 x 5 @ 12 lb
D1
Incline Bench Press
3 x 12
D2
Feet Elevated Push-Up
3 x 12
E1
Pec Deck Flys
5 x 12
E2
Plate Pinch Svend Press
5 x 12 @ 20 lb
Coach Hampton has personally trained a number of athletes ranging from High School Sports-NFL/MLB. His Pedigree includes: -Bachelor's Degree in Exercise Physiology (Kennesaw State University) -Certified Strength and Conditioning Specialist (CSCS) -NSCA Certified -BioForce Conditioning Certified
Too many times programs try to drive athletes into the ground, when they are meant to add value to your health and nutrition. Swole Patrol is going to push you day in and day out. We are here to help balance those stressors, while also making you more conf
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Verified Athlete"I’ve prided myself for being no stranger to the gym, but after being introduced to PKP's workouts I was introduced to a whole new world of lifts, warmups, and cardio techniques. They balance your week to optimize recovery to insure your lift is not counterproductive from over working the muscles."
Say Good-Bye to the Dad Bod
Verified Athlete"I followed the program, and saw instant results. Within a couple months I was down 30 pounds and took roughly 6% of body fat off!"
Don't Look at the Scale, Look at Results
Verified Athlete"Many athletes go to the gym and workout but do not have a plan of attack. Other programs have them do the same 4-5 exercises. I believe this program is tailored to the athletes goals, provides consistency and understands rest/overuse patterns."
Taking My Gains to Another Level
Verified Athlete"I was a big guy before, but the strategic approach of this program helped me cut fat, be more flexible and add significant muscle mass!"
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