PK Pump

Peak Kinetic Performance

Bodybuilding

Coach

Gannon Hampton

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.

$25 / mo

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Lean Muscle Mass

PK Pump is designed to help individuals develop a sculpted and defined physique with an emphasis on minimizing body fat while maximizing muscle growth. This program strategically combines resistance training, cardiovascular exercise, and nutrition to achieve a lean and toned appearance.

Hypertrophy

A hypertrophy-focused program is intricately designed to induce muscular growth and enhance muscle size. This regimen centers around resistance training with a primary emphasis on moderate to high repetition ranges, typically in the range of 8 to 12 repetitions per set.

Fat Loss

Our program emphasizes on shedding excess body fat while preserving lean muscle mass, sculpting a defined and athletic physique. This program combines targeted resistance training, cardiovascular exercise, and a strategic approach to nutrition.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Breathing Exercises

Structured breathing training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells

Recommended

Bumper Plates // Kettle Bells // Medicine Balls

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Legs Feed the Wolves

Cat-Cows

2 x 8

Couch Stretch (Hip Flexors)

2 x 0:30

Dead Bug

2 x 6

ATG Split Squat

2 x 5

Medicine Ball Continuous Lateral Bounds

2 x 5

Overhead MB Throw

2 x 3

Leg Press

8 x 5

Barbell RDL

3 x 6

Alternating DB Step-Ups

2 x MAX @ 20 %

Foam Roll Pt. 1

1 x 5:00

Parasympathetic Breathing

1 x 3:00

Monday

Back Straps

T-Spine Shoulder Sweeps

1 x 10

Bird Dog

1 x 10

Dead Bug

1 x 25

Band Pull-Apart

2 x 20

Incline Prone Y

2 x 30 @ 10 lb

Pull-Up

3 x 1

Lat Pulldown

3 x 12

Band Face Pull

3 x 15

Barbell Row

3 x 5

Chest-Supported DB Row

3 x 8

Reverse Grip Inverted Row

3 x 12

Rear Delt Flyes

3 x 15

TRX Y's

3 x 15

Cable Crossover Rear Delt

3 x 15

DB Shrug Series

4 x 10

Steady state cardio

1 x 20:00

Tuesday

Strongman Circuit

Couch Stretch (Hip Flexors)

2 x 0:30

Banded Leg Lowering

2 x 10

Elevated Groiner

2 x 6

All 4's Belly Lift

2 x 0:30

Goblet Squat

DB Floor Press

Bent Over DB Row

DB Lateral Lunge

DB Thruster

Staggered stance RDL

Switching Split Squat Jumps

DB Farmer's Walk

Steady state cardio

1 x 10:00

Parasympathetic Breathing

1 x 3:00

Wednesday

Fill the Sleeves Friday

Recovery Cardio

1 x 30:00

EZ Bar Curl

5 x 10

EZ Bar Lying Tricep Extension

5 x 10

TRX Biceps

5 x 10

TRX Tricep Extension

5 x 10

DB Shrug

5 x 10 @ 100, 90, 80, 70, 60 lb

Hanging Leg Raise

2 x 20

Wall Press Deadbug

2 x 20

Russian Twist

2 x 25

Saturday

National Chest Day

Cat-Cows

1 x 10

T-Spine Shoulder Sweeps

1 x 10

Yoga Push Up

1 x 10

Shoulder Taps

1 x 10

Medicine Ball Slam

1 x 10

Medicine Ball Jammers

1 x 10 @ 8 lb

Banded Speed Punch

1 x 15

Bench Press

5, 3, 3, 3, 3 @ 65, 70, 75, 80, 80 %

Medicine Ball Jammers

5 x 5 @ 12 lb

Incline Bench Press

3 x 12

Feet Elevated Push-Up

3 x 12

Pec Deck Flys

5 x 12

Plate Pinch Svend Press

5 x 12 @ 20 lb

Coach

More from Peak Kinetic Performance

Gannon Hampton

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

Gain more than muscle. gain a life style.

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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FAQs

Do I have to be an Athlete for this Training?

Of course not, our program is for all type of athletes, whether they are professionals or your every day person just looking for a better, healthier life style.

Do I need experience in the weight room?

No! Each video attached to the exercises goes into detail of how to be performed correctly and safely.

What is the time frame for each workout?

Our workouts range from 45 minutes- 1 hour.

Is this program for both male and females?

Yes! Depending on your goals this routine can be for both males and females.

The Proof

Tom Loy

No Stranger to the Gym but. . .

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."

John Hampton

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!"

Zander Mcbeth

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."