Program Description
Increase 6 different main lifts for athletes that would like to only do a plyo and 2 lifts for the day. If you would like to do a 3 day variation, add days 1 and 2, days 3 and 4, and days 5 and 6 together and only do 1 plyo per day. If you would like a 4 day variation do Day 1, add days 2 and 3 together, do day 4, and add days 5 and 6 together. Do only 1 plyo per day.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Powerlifting, Powerbuilding, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 05, 2024 06:33
- Last EditedJun 18, 2025 12:01
Summary
Elevate your training with the "Plyo + Two Lifts" program, a dynamic 8-week plan designed to boost your explosive power and strength. Committing to six days a week, you'll engage in a blend of plyometric exercises like Single Leg Hurdle Jumps and Lateral Box Jumps, paired with foundational lifts such as Squats and Bench Presses. This program not only builds muscle but also enhances your athletic performance, ensuring you’re ready to tackle any challenge. Get ready to push your limits and achieve your fitness goals!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
4 reps
40%
50%
60%
70%
76%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
4 reps
40%
50%
60%
70%
78%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
3 reps
40%
50%
60%
70%
80%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
3 reps
40%
50%
60%
70%
82%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
2 reps
40%
50%
60%
70%
84%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
2 reps
40%
50%
60%
70%
86%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
6
4 reps
4 reps
4 reps
4 reps
1 reps
40%
50%
60%
70%
88%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
3
1
1
1
4 reps
4 reps
4 reps
4 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
90%
92%
94%
96%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
76%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
78%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
82%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
84%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
86%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
6
8 reps
6 reps
5 reps
5 reps
1 reps
40%
50%
60%
70%
88%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
-
2
Bench Press (Barbell)
1
1
1
1
3
1
1
1
8 reps
6 reps
5 reps
5 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
90%
92%
94%
96%
3
Seal Row
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
76%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
78%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
2 reps
40%
50%
60%
70%
83%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
2 reps
40%
50%
60%
70%
86%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
2 reps
40%
50%
60%
70%
89%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
5
3 reps
3 reps
3 reps
3 reps
1 reps
40%
50%
60%
70%
92%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
2
1
1
1
3 reps
3 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
95%
96%
97%
98%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
4 reps
40%
50%
60%
70%
76%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
4 reps
40%
50%
60%
70%
78%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
3 reps
40%
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
3 reps
40%
50%
60%
70%
82%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
2 reps
40%
50%
60%
70%
84%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
2 reps
40%
50%
60%
70%
86%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
6
10 reps
8 reps
6 reps
5 reps
1 reps
40%
50%
60%
70%
88%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
3
1
1
1
10 reps
8 reps
6 reps
5 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
90%
92%
94%
96%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
4 reps
4 reps
40%
50%
60%
70%
76%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
4 reps
4 reps
40%
50%
60%
70%
78%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
4 reps
3 reps
40%
50%
60%
70%
80%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
82%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
3 reps
2 reps
40%
50%
60%
70%
84%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
3 reps
2 reps
40%
50%
60%
70%
86%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
6
8 reps
6 reps
5 reps
3 reps
1 reps
40%
50%
60%
70%
88%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
3
1
1
1
8 reps
6 reps
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
90%
92%
94%
96%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
76%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
78%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
83%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
86%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
89%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
6
5 reps
5 reps
5 reps
5 reps
1 reps
40%
50%
60%
70%
92%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
-
2
Push Press (Barbell)
1
1
1
1
3
1
1
1
5 reps
5 reps
5 reps
5 reps
1 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
95%
96%
97%
98%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Single Leg Hurdle Jump1 Set
2 Sets
2 Sets
5 Reps
4 Reps
3 Reps
@8
@8
@8
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
40%
50%
60%
70%
76%
3
Pull-Up (Bodyweight)4 Sets
5 Reps
@8
Day 2
1
Clap Pushups4 Sets
5 Reps
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
6 Reps
5 Reps
5 Reps
4 Reps
40%
50%
60%
70%
76%
3
Seal Row4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
76%
3
Dip (Bodyweight)1 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row1 Set
1 Set
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
5 Reps
4 Reps
40%
50%
60%
70%
76%
3
Romanian Deadlift (Barbell)1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@8
@9
@10
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
5 Sets
8 Reps
6 Reps
5 Reps
4 Reps
4 Reps
40%
50%
60%
70%
76%
3
Behind-the-Neck Lat Pulldown1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope6 Sets
25-50 Reps
-
2
Push Press (Barbell)1 Set
1 Set
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
5 Reps
4 Reps
40%
50%
60%
70%
76%
3
Nordic Curl1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
-
-
-