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Pump & Run
Sport
Intermediate
Machine strength
Plan Details
The Pump & Run routine by Couch-K is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Program is geared specifically towards preparation for a 5 K + bench press contest 2-3 days/wk. heavy strength training 2-4 days/wk. running 2-4. days/wk. walking 30+ mins +20 lbs weight vest is used at times to keep heart rate up Note: Maintaining calf strength/size due to previous injury is important in my program, any weakness can be programmed in the same way instead Auxiliary sessions such as Mobility and Neural recharge are there to maintain athleticism and are done depending on energy levels
Routine detail
Tue
A
Est. 48 min
5 exercises
Deadlift - Squat style
5 Sets x 5 Reps
Calf Raise - Smith Machine
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Thu
B
Est. 40 min
5 exercises
Snatch High Pull
4 Sets x 7 Reps
Pull Up - Weighted
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
FFESS: Dumbell
2 Sets x 8 Reps
Sun
C
Est. 51 min
5 exercises
Barbell Push Press
4 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 7 Reps
Barbell Bench Press
4 Sets x 7 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
RFESS: Dumbbell
2 Sets x 8 Reps
Any
Mobility
Est. 26 min
7 exercises
Single-Leg Glute Bridge
2 Sets x 12 Reps
Shin Box
2 Sets x 12 Reps
Deep Lunge
2 Sets x 12 Reps
Wall Squat
2 Sets x 12 Reps
Kettlebell Pistol Squat
2 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Back bridge
2 Sets x 12 Reps
Any
Nueral Recharge
Est. 18 min
3 exercises
Kettlebell One-Arm Swing
4 Sets x 5 Reps
Dumbbell Jump Squat
4 Sets x 5 Reps
Plyo Push-Up
4 Sets x 5 Reps
Any
Run Training
Est. 46 min
2 exercises
Ab Wheel Rollout
1 Set x 20 Reps
Walking
1 Set
Any
Calf HFT
Est. 6 min
1 exercise
Machine Calf Raise
1 Set x 50 Reps
