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Plyo + Two lifts
by Jonathan Aldana
7 athletes joined
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
Level
Beginner, Novice, Intermediate
Goal
Athletics, Powerlifting, Powerbuilding, Olympic Weightlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 05, 2024 06:33
Last Edited
Jun 14, 2024 12:52
down_app
Week 1
1 / 8 Weeks
Day 1
1
Single Leg Hurdle Jump
1 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 Pushups
4 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 Row
4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 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 Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 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 Jump
1 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 Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 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 Curl
1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
Day 1
1
Single Leg Hurdle Jump
1 Set
1 Set
3 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%
78%
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
Day 2
1
Clap Pushups
4 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%
78%
3
Seal Row
4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
78%
3
Dip (Bodyweight)
1 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 Set
1 Set
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
5 Reps
4 Reps
40%
50%
60%
70%
78%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump
1 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%
78%
3
Behind-the-Neck Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 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%
78%
3
Nordic Curl
1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
Day 1
1
Single Leg Hurdle Jump
1 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
3 Reps
40%
50%
60%
70%
80%
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
Day 2
1
Clap Pushups
4 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
3 Reps
40%
50%
60%
70%
80%
3
Seal Row
4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
3
Dip (Bodyweight)
1 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 Set
1 Set
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
40%
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump
1 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
3 Reps
40%
50%
60%
70%
80%
3
Behind-the-Neck Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 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
3 Reps
40%
50%
60%
70%
80%
3
Nordic Curl
1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
Day 1
1
Single Leg Hurdle Jump
1 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
3 Reps
40%
50%
60%
70%
82%
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
Day 2
1
Clap Pushups
4 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
3 Reps
40%
50%
60%
70%
82%
3
Seal Row
4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
40%
50%
60%
70%
83%
3
Dip (Bodyweight)
1 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 Set
1 Set
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
40%
50%
60%
70%
82%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump
1 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
3 Reps
3 Reps
40%
50%
60%
70%
82%
3
Behind-the-Neck Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 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
3 Reps
40%
50%
60%
70%
83%
3
Nordic Curl
1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
Day 1
1
Single Leg Hurdle Jump
1 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
2 Reps
40%
50%
60%
70%
84%
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
Day 2
1
Clap Pushups
4 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
2 Reps
40%
50%
60%
70%
84%
3
Seal Row
4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
40%
50%
60%
70%
86%
3
Dip (Bodyweight)
1 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 Set
1 Set
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
5 Reps
2 Reps
40%
50%
60%
70%
84%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump
1 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
3 Reps
2 Reps
40%
50%
60%
70%
84%
3
Behind-the-Neck Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 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
2 Reps
40%
50%
60%
70%
86%
3
Nordic Curl
1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
Day 2
1
Clap Pushups
4 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
2 Reps
40%
50%
60%
70%
86%
3
Seal Row
4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
40%
50%
60%
70%
89%
3
Dip (Bodyweight)
1 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 Set
1 Set
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
5 Reps
2 Reps
40%
50%
60%
70%
86%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump
1 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
3 Reps
2 Reps
40%
50%
60%
70%
86%
3
Behind-the-Neck Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 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
2 Reps
40%
50%
60%
70%
89%
3
Nordic Curl
1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
Day 1
1
Single Leg Hurdle Jump
1 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
2 Reps
40%
50%
60%
70%
86%
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
Day 1
1
Single Leg Hurdle Jump
1 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
6 Sets
4 Reps
4 Reps
4 Reps
4 Reps
1 Reps
40%
50%
60%
70%
88%
3
Pull-Up (Bodyweight)
4 Sets
5 Reps
@8
Day 2
1
Clap Pushups
4 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Sets
8 Reps
6 Reps
5 Reps
5 Reps
1 Reps
40%
50%
60%
70%
88%
3
Seal Row
4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 Set
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
1 Reps
40%
50%
60%
70%
92%
3
Dip (Bodyweight)
1 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 Set
1 Set
1 Set
1 Set
6 Sets
10 Reps
8 Reps
6 Reps
5 Reps
1 Reps
40%
50%
60%
70%
88%
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump
1 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
6 Sets
8 Reps
6 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
70%
88%
3
Behind-the-Neck Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 Sets
25-50 Reps
2
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Sets
5 Reps
5 Reps
5 Reps
5 Reps
1 Reps
40%
50%
60%
70%
92%
3
Nordic Curl
1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps
Day 1
1
Single Leg Hurdle Jump
1 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
3 Sets
1 Set
1 Set
1 Set
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 Sets
5 Reps
@8
Day 2
1
Clap Pushups
4 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
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 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
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 Set
4 Sets
12 Reps
12 Reps
@6
@8
Day 4
1
High Pull
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
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 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 5
1
Vertical Jump
1 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
3 Sets
1 Set
1 Set
1 Set
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 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope
6 Sets
25-50 Reps
2
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
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 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps