Push, Pull, Play: K1ngKong’s Guide to Staying in Top Form

Photo courtesy of Firne Ally

While esports often conjures images of long hours spent in front of a screen, Fnatic ONIC Philippines’ star jungler, K1ngKong, is breaking the stereotype by prioritizing fitness. His six-day workout regimen helps him stay physically sharp, fueling his mental edge in competitive play.

Push, Pull, and Power

K1ngKong’s workout routine is structured into four distinct types: Push, Pull, Legs, and the Arnold Split, a tried-and-true bodybuilding method. He dedicates six days a week, Monday to Saturday, to training with an intensity that would rival traditional athletes. Each program targets specific muscle groups, with an impressive twelve sets per muscle group to ensure balanced development.

• Mondays: Push Day
  Focusing on chest, shoulders, and triceps, Push Day sets the tone for the week. Exercises like bench presses, overhead presses, and tricep dips dominate this session, emphasizing upper-body strength and aesthetics.
• Tuesdays: Pull Day
  On Pull Day, K1ngKong trains his back and biceps, incorporating exercises like pull-ups, rows, and curls. These movements help enhance posture, pulling power, and overall muscular symmetry.
• Repeat.
• Rare Leg Days
  While leg days are part of his program, they occur less frequently. K1ngKong candidly admits that legs aren’t as visible in esports, so they don’t take as much priority. Nevertheless, his occasional squats and lunges ensure he doesn’t skip the foundational strength his lower body provides.

K1ngKong’s Diet

Complementing his rigorous workouts is a disciplined diet tailored to his fitness goals. Currently on a calorie deficit to cut carbs, K1ngKong keeps it simple yet effective with lean protein staples like tuna and bangus (milkfish). This high-protein, low-carb approach not only aids in muscle recovery but also aligns with his goal of achieving a lean and toned physique.