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Plyometric and hypertrophy combined
by Aaron O.
2 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
Jul 03, 2024 06:12
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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