Plyo + Two lifts

by Jonathan Aldana

9 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

Jul 17, 2024 11:11

Day 1

Single Leg Hurdle Jump

1 Set

2 Sets

5 Reps

4 Reps

3 Reps

Squat (Barbell)

1 Set

5 Sets

4 Reps

40%

50%

60%

70%

76%

Pull-Up (Bodyweight)

4 Sets

5 Reps

Day 2

Clap Pushups

4 Sets

5 Reps

Bench Press (Barbell)

1 Set

5 Sets

8 Reps

6 Reps

5 Reps

4 Reps

40%

50%

60%

70%

76%

Seal Row

4 Sets

8 Reps

Day 3

Lateral Box Jump

1 Set

2 Sets

5 Reps

4 Reps

Power Clean

1 Set

4 Sets

3 Reps

40%

50%

60%

70%

76%

Dip (Bodyweight)

1 Set

4 Sets

12 Reps

Day 4

High Pull

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

Seal Row

1 Set

5 Sets

10 Reps

8 Reps

6 Reps

5 Reps

4 Reps

40%

50%

60%

70%

76%

Romanian Deadlift (Barbell)

1 Set

3 Sets

12 Reps

10 Reps

Day 5

Vertical Jump

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

@10

Overhead Press (Barbell)

1 Set

5 Sets

8 Reps

6 Reps

5 Reps

4 Reps

40%

50%

60%

70%

76%

Behind-the-Neck Lat Pulldown

1 Set

3 Sets

12 Reps

10 Reps

Day 6

Jump Rope

6 Sets

25-50 Reps

Push Press (Barbell)

1 Set

4 Sets

5 Reps

4 Reps

40%

50%

60%

70%

76%

Nordic Curl

1 Set

5 Sets

3 Reps

4 Reps

5 Reps