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Plyometric and hypertrophy combined

by Aaron O.
8 athletes joined

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
    Jun 18, 2025 12:26

Summary

Elevate your training with this 4-week program that fuses plyometric power with hypertrophy-focused strength training. Designed for three days a week, you'll engage in explosive movements like Depth Jumps and Plyo Push Ups, paired with traditional lifts such as Incline Bench Press and Romanian Deadlifts. This dynamic combination targets multiple muscle groups, ensuring you build strength while enhancing your athleticism. Get ready to challenge your limits and see significant gains in both muscle size and explosive strength!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
3
4 reps
RPE 7
2
Med Ball Slam
2
8 reps
RPE 7
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Dumbbell Row
2
10 reps
RPE 8
6
Fly Press (Dumbbell)
2
10 reps
RPE 9
7
Rear Dip
2
34 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
3
4 reps
RPE 7
2
Med Ball Slam
2
8 reps
RPE 7
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Dumbbell Row
2
10 reps
RPE 8
6
Fly Press (Dumbbell)
2
10 reps
RPE 9
7
Rear Dip
2
34 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
3
4 reps
RPE 7
2
Med Ball Slam
2
8 reps
RPE 7
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Dumbbell Row
2
10 reps
RPE 8
6
Fly Press (Dumbbell)
2
10 reps
RPE 9
7
Rear Dip
2
34 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Depth Jump
3
4 reps
RPE 7
2
Med Ball Slam
2
8 reps
RPE 7
3
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Dumbbell Row
2
10 reps
RPE 8
6
Fly Press (Dumbbell)
2
10 reps
RPE 9
7
Rear Dip
2
34 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
4
6 reps
RPE 8
2
Jump Squat
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
4
6 reps
RPE 8
2
Jump Squat
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
4
6 reps
RPE 8
2
Jump Squat
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
4
6 reps
RPE 8
2
Jump Squat
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
4
8 reps
RPE 7
2
Cable Wood Chop
4
8 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Ring Pull Up
2
12 reps
RPE 10
5
Face Pull
4
8 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
7
Close Grip Push Ups
2
18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
4
8 reps
RPE 7
2
Cable Wood Chop
4
8 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Ring Pull Up
2
12 reps
RPE 10
5
Face Pull
4
8 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
7
Close Grip Push Ups
2
18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
4
8 reps
RPE 7
2
Cable Wood Chop
4
8 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Ring Pull Up
2
12 reps
RPE 10
5
Face Pull
4
8 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
7
Close Grip Push Ups
2
18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
4
8 reps
RPE 7
2
Cable Wood Chop
4
8 reps
RPE 7
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Ring Pull Up
2
12 reps
RPE 10
5
Face Pull
4
8 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
7
Close Grip Push Ups
2
18 reps
RPE 10
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