KOH FITNESS: STRONGMAN & HYPERTROPHY

STRONGMAN & HYPERTROPHY

Day 1
Front Squat 5 x 5
Safety Bar Squats with a pause: 3 x 5, 2-second pause at parallel
Sled Push:  3 x 50ft, drive with legs
Glute Ham Raise: 3 x 12
Weighted Planks: 3 x 60 seconds, or bodyweight if needed 

Day 2
Dumbbell Chest Press: 3 x 8
Neutral Grip Pull-downs: 4 x 10, use a close grip
Push-ups: 3 x amrap
Sled Pulls: 3 x 50ft
Superset: Dumbbell Curls 3 x 10 with Rope Press-downs: 3 x 12

Day 3
Conventional Deadlift: 4 x 3, double overhand grip
Barbell Rows: 4 x 10
Wide Grip Pulldowns: 3 x 12
Farmers Walks: 3 x 50ft
Weighted Planks: 3 x 60 seconds, or bodyweight if needed 

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Day 4
Overhead Press:  3 x 8, barbell or dumbbell
Sled Pulls – 3 x 50ft
Tire Flip:  3 x 10
Superset: Dumbbell laterals 3 x 10 with Rear Delt Fly’s  3 x 15 

Week 1-2 - Keep everything an RPE of 7.
Week 3-4 - Keep everything an RPE of 8.    We are making a small increase in weight.
Week 5-6 - Keep everything an RPE of 9.     Increase the weight.
Week 7-8 - Keep everything an RPE of 9.5.  Get more reps by 1-2

DELOAD

How to potentially program this split:

• Monday – day 1
• Tuesday – day 2
• Wednesday – rest
• Thursday – day 3
• Friday – rest
• Saturday – day 4
• Sunday - rest