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Mixed Strenght & Hypertrophy
by Peter S.
2 athletes joined
Program Description
Olympic Lifting, Powerlifting & Bodybuilding
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Olympic Weightlifting, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
May 01, 2024 06:16
Last Edited
May 20, 2024 05:48
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Week 1
1 / 8 Weeks
Day 2
1
Power Snatch
4 Sets
4 Reps
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
5
Barbell Row
3 Sets
8 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 1
1
Clean (Barbell)
4 Sets
4 Reps
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
3
Lunge (Barbell)
3 Sets
8 Reps
@8.5
4
Cable Crunch
3 Sets
10 Reps
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
65%
70%
75%
80%
2
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 2
1
Power Snatch
2 Sets
2 Sets
3 Reps
3 Reps
70%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
5 Reps
3 Reps
60%
65%
70%
75%
80%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
5 Reps
3 Reps
60%
65%
70%
75%
80%
5
Barbell Row
3 Sets
8 Reps
@9
Day 1
1
Clean (Barbell)
2 Sets
2 Sets
3 Reps
3 Reps
70%
75%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
8 Reps
3 Reps
60%
65%
70%
75%
80%
3
Lunge (Barbell)
3 Sets
8 Reps
@8.5
4
Cable Crunch
3 Sets
10 Reps
@9.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
11 Reps
9 Reps
7 Reps
5 Reps
3 Reps
60%
65%
70%
75%
80%
2
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 1
1
Clean (Barbell)
4 Sets
3 Reps
75%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
68%
73%
78%
83%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
68%
73%
78%
83%
4
Lunge (Barbell)
3 Sets
8 Reps
@8.5
5
Cable Crunch
3 Sets
10 Reps
@9.5
Day 2
1
Power Snatch
4 Sets
3 Reps
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
68%
73%
78%
83%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
63%
68%
73%
78%
83%
5
Barbell Row
3 Sets
8 Reps
@9
Day 3
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 1
1
Clean (Barbell)
2 Sets
2 Sets
3 Reps
2 Reps
75%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
71%
76%
81%
86%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
71%
76%
81%
86%
4
Lunge (Barbell)
3 Sets
8 Reps
@8.5
5
Cable Crunch
3 Sets
10 Reps
@9.5
Day 2
1
Power Snatch
2 Sets
2 Sets
3 Reps
2 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
71%
76%
81%
86%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
66%
71%
76%
81%
86%
5
Barbell Row
3 Sets
8 Reps
@9
Day 3
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 1
1
Clean (Barbell)
1 Set
2 Sets
2 Sets
3 Reps
2 Reps
1 Reps
75%
80%
85%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
3 Reps
71%
76%
81%
86%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
3 Reps
71%
76%
81%
86%
4
Lunge (Barbell)
3 Sets
8 Reps
@8.5
5
Cable Crunch
3 Sets
10 Reps
@9.5
Day 2
1
Power Snatch
1 Set
2 Sets
2 Sets
3 Reps
2 Reps
1 Reps
75%
80%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
3 Reps
71%
76%
81%
86%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
3 Reps
71%
76%
81%
86%
5
Barbell Row
3 Sets
8 Reps
@9
Day 3
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 1
1
Clean (Barbell)
2 Sets
1 Set
2 Sets
3 Reps
2 Reps
2 Reps
75%
80%
85%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
1 Reps
74%
79%
84%
89%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
1 Reps
74%
79%
84%
89%
4
Lunge (Barbell)
3 Sets
8 Reps
@8.5
5
Cable Crunch
3 Sets
10 Reps
@9.5
Day 2
1
Power Snatch
2 Sets
1 Set
2 Sets
3 Reps
2 Reps
2 Reps
75%
80%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
1 Reps
74%
79%
84%
89%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
1 Reps
74%
79%
84%
89%
5
Barbell Row
3 Sets
8 Reps
@9
Day 3
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
4
Leg Extension
2 Sets
AMRAP
@10
5
Lying Leg Curl
2 Sets
AMRAP
@10
6
Cable Crunch
3 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
3
Chest Fly (Cable)
3 Sets
AMRAP
@10
4
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Bayesian Curl
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 1
1
Clean (Barbell)
1 Set
2 Sets
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
1 Reps
75%
80%
85%
90%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
77%
82%
87%
92%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
77%
82%
87%
92%
4
Lunge (Barbell)
3 Sets
8 Reps
@8.5
5
Cable Crunch
3 Sets
10 Reps
@9.5
Day 2
1
Power Snatch
1 Set
2 Sets
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
1 Reps
75%
80%
85%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
77%
82%
87%
92%
3
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
77%
82%
87%
92%
5
Barbell Row
3 Sets
8 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
2 Reps
1 Reps
1 Reps
75%
85%
95%
100%
2
Pull-Up (Weighted)
1 Set
1 Reps
100%
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
2 Reps
1 Reps
1 Reps
75%
85%
95%
100%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
2 Reps
1 Reps
1 Reps
75%
85%
95%
100%
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
2 Reps
1 Reps
1 Reps
75%
85%
95%
100%