logo
Plyometric and hypertrophy combined
by Aaron O.
Program Description
Start with power finish with low volume maintenance hypertrophy
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 01, 2024 03:50
Last Edited
May 07, 2024 10:45
down_app
Week 1
1 / 4 Weeks
Day 1
1
Depth Jump
3 Sets
4 Reps
@7
2
Med Ball Slam
2 Sets
8 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
3 Sets
8 Reps
@7
5
Dumbbell Row
2 Sets
10 Reps
@8
6
Fly Press (Dumbbell)
2 Sets
10 Reps
@9
7
Rear Dip
2 Sets
34 Reps
@10
Day 2
1
Plyo Push Up
4 Sets
6 Reps
@8
2
Jump Squat
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
5
Bicep Curl (Cable)
2 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Lateral Jump
4 Sets
8 Reps
@7
2
Cable Wood Chop
4 Sets
8 Reps
@7
3
Bench Press (Barbell)
4 Sets
10 Reps
@8
4
Ring Pull Up
2 Sets
12 Reps
@10
5
Face Pull
4 Sets
8 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Close Grip Push Ups
2 Sets
18 Reps
@10
Day 1
1
Depth Jump
3 Sets
4 Reps
@7
2
Med Ball Slam
2 Sets
8 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
3 Sets
8 Reps
@7
5
Dumbbell Row
2 Sets
10 Reps
@8
6
Fly Press (Dumbbell)
2 Sets
10 Reps
@9
7
Rear Dip
2 Sets
34 Reps
@10
Day 2
1
Plyo Push Up
4 Sets
6 Reps
@8
2
Jump Squat
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
5
Bicep Curl (Cable)
2 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Lateral Jump
4 Sets
8 Reps
@7
2
Cable Wood Chop
4 Sets
8 Reps
@7
3
Bench Press (Barbell)
4 Sets
10 Reps
@8
4
Ring Pull Up
2 Sets
12 Reps
@10
5
Face Pull
4 Sets
8 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Close Grip Push Ups
2 Sets
18 Reps
@10
Day 1
1
Depth Jump
3 Sets
4 Reps
@7
2
Med Ball Slam
2 Sets
8 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
3 Sets
8 Reps
@7
5
Dumbbell Row
2 Sets
10 Reps
@8
6
Fly Press (Dumbbell)
2 Sets
10 Reps
@9
7
Rear Dip
2 Sets
34 Reps
@10
Day 2
1
Plyo Push Up
4 Sets
6 Reps
@8
2
Jump Squat
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
5
Bicep Curl (Cable)
2 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Lateral Jump
4 Sets
8 Reps
@7
2
Cable Wood Chop
4 Sets
8 Reps
@7
3
Bench Press (Barbell)
4 Sets
10 Reps
@8
4
Ring Pull Up
2 Sets
12 Reps
@10
5
Face Pull
4 Sets
8 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Close Grip Push Ups
2 Sets
18 Reps
@10
Day 1
1
Depth Jump
3 Sets
4 Reps
@7
2
Med Ball Slam
2 Sets
8 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
3 Sets
8 Reps
@7
5
Dumbbell Row
2 Sets
10 Reps
@8
6
Fly Press (Dumbbell)
2 Sets
10 Reps
@9
7
Rear Dip
2 Sets
34 Reps
@10
Day 2
1
Plyo Push Up
4 Sets
6 Reps
@8
2
Jump Squat
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8.5
5
Bicep Curl (Cable)
2 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Lateral Jump
4 Sets
8 Reps
@7
2
Cable Wood Chop
4 Sets
8 Reps
@7
3
Bench Press (Barbell)
4 Sets
10 Reps
@8
4
Ring Pull Up
2 Sets
12 Reps
@10
5
Face Pull
4 Sets
8 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Close Grip Push Ups
2 Sets
18 Reps
@10