Vulgar Display of Power

The program is structured as follows: across 3 days each week, you will engage in 3 athletic/bodybuilding workouts, with 4 days allocated for rest and/or cardio. 

Spanning 8 weeks, the program is designed to gradually increase in intensity, ensuring you make consistent progress.

REST TIMES GUIDELINES:
For major compound exercises such as the barbell overhead press, barbell back squats, and power cleans, it’s recommended to rest for approximately 2-4 minutes between sets.

When it comes to the muscle-building and athletic performance supersets, allow yourself about a minute of rest between movements and rest for 1-3 minutes between each round of
the supersets.

TRAINING INTENSITY GUIDELINES:
This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.

When applying this system to explosive plyometric movements, such as kettlebell swings or power cleans, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you’re working at an appropriate intensity level to maximize the effectiveness of the exercise.

Level - Intermediate
Program Length- 8 Weeks
Equipment Needed- Dumbbells, Barbells, Squat Rack, Kettlebells

Warm-Up (This will be the same everyday):
5 Minutes Moderate Intensity Cardio
Hamstring Sweeps x20
Arm Circles x30

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Push Up

Pogo Jump

Burpee (No Push Up)

Landmine Clean And Press

Kettlebell Swing

Single Arm Push Press (Dumbbell)

Landmine Twist

Overhead Press (Dumbbell)

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