KOH FITNESS: 3 INTENSE 3 PUMP
3 INTENSE 3 PUMP
Legs
Lying leg curls – 3 x 12
Hack squats – 3 x 8, 1 x 8 and 2 drops.
Example 5pps x8,4pps x8, 3pps x amrap
Leg press – 4 x 10
Leg extension – 2 x 10, 1 x 10 and 2 drops.
Example 100lb x10,75lb x10, 50lb x amrap
Dumbbell Romanian deadlift – 3 x 10
Seated calf raises – 6 x 10, hold 1 second in the stretch position and 1 second in the flex position each rep
Push
Machine press – 3 x 12
Incline dumbbell press – 3 x 8
Hex press – 3 x 10
Pec deck – 2 x 20
Reverse pec deck – 3 x 20
Side lateral machine – 3 x 12
Dumbbell front raises – 3 x 12
V bar pushdowns – 3 x 12
Overhead rope extensions – 3 x 10
Pull
Wide grip pulldowns – 3 x 10
Straight arm pulldowns – 3 x 10, use the same bar from previous exercise
Hammer strength high/low rows – 3 x 10, use supinated grip
Chest supported dumbbell rows – 3 x 8
Dumbbell shrugs – 3 x 12/10/10, hold the contraction for a second or two
Superset with
Face pulls – 3 x 10, pull to your chest despite the name lol
Hyperextensions – 3 x 12, hold a plate to your chest or use bodyweight and do amrap
Hammer curls – 3 x 8
Incline dumbbell curls – 3 x 8, use a supinated grip entire time
Pull Pump Day
Giant set 1
Chest supported row
Straight arm pulldown with rope
Dumbbell row neutral grip
Face pulls with rope, pull to chest
4 rounds of 8 reps each, do each movement consecutively without rest
Biceps superset
Cable curls superset with Reverse grip cable curls 4 x 8, use ez bar attachment
Push Pump Day
Chest superset
Hex press superset with dumbbell flys, 4 x10, 4 x8
Shoulder superset
DB front raise superset with DB side laterals, 3 x 15 each
Tricep superset
Rope extensions superset with close grip pushups, 3 x 12, 3 x20
Leg Pump Day
Leg curls – 5 x 10
Tri set
Smith machine back squat x 10
Leg press x 10
Leg extension x 8
3-4 rounds of the Tri Set
How to potentially program this split:
- Monday – Legs
- Tuesday – Push
- Wednesday Pull
- Thursday – rest
- Friday – Choose 1 pump day
- Saturday – Choose 1 pump day
- Sunday – rest
I would focus on a weak point when it comes to picking the pump session. If back is a strong point for you go with Push pump and Leg pump days etc.
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