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Pump & Run 2.0
Sport
Intermediate
Machine strength
Plan Details
The Pump & Run 2.0 routine by Couch-K is a 10 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 2-4 days/wk. heavy strength training 2-4 days/wk. running 2-4. days/wk. walking 30+ mins +30 lbs weight vest , used at to keep heart rate up and added bonus of keeping me in backpacking shape Notes: Single leg work; we run one leg at a time Maintaining calf strength/size due to previous injury is important in my program, any weakness can be programmed instead Auxiliary sessions such as Mobility and Neural recharge are there to maintain athleticism and are done depending on energy levels
Routine detail
Mon
A
Est. 41 min
4 exercises
Snatch High Pull
5 Sets x 5 Reps
Deadlift - Squat style
4 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Hanging Leg Raise
1 Set x 20 Reps
Tue
Run: medium
Est. 42 min
1 exercise
Running
1 Set
Wed
Calves
Est. 15 min
2 exercises
Machine Calf Raise
2 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Thu
B
Est. 42 min
5 exercises
Barbell Push Press
5 Sets x 1 Reps
Pull-Up (Hammer Grip)
2 Sets x 6 Reps
Dip
2 Sets x 8 Reps
FFESS: Dumbell
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Fri
Run: long slow
Est. 47 min
1 exercise
Running
1 Set
Sat
C
Est. 45 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 1 Reps
Calf Raise - Smith Machine
4 Sets x 8 Reps
RFESS: Dumbbell
3 Sets x 8 Reps
Sun
Run: hills
Est. 32 min
1 exercise
Treadmill Running
1 Set
Any
Neural Recharge
Est. 23 min
3 exercises
Kettlebell One-Arm Swing
5 Sets x 6 Reps
Dumbbell Jump Squat
5 Sets x 6 Reps
Plyo Push-Up
5 Sets x 6 Reps
Any
Mobility
Est. 23 min
7 exercises
Band Dislocations
2 Sets x 12 Reps
Shin Box
2 Sets x 12 Reps
Deep Lunge
2 Sets x 8 Reps
Wall Squat
2 Sets x 12 Reps
Single-Leg Squat
2 Sets x 6 Reps
Back bridge
2 Sets x 6 Reps
Foam rolling
1 Set
Any
Walking
Est. 32 min
1 exercise
Walking
1 Set
