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
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Powerlifting, Powerbuilding, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 05, 2024 06:33
- Last EditedJul 17, 2024 11:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
4 reps
40%
50%
60%
70%
76%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
4 reps
40%
50%
60%
70%
78%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
3 reps
40%
50%
60%
70%
80%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
3 reps
40%
50%
60%
70%
82%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
2 reps
40%
50%
60%
70%
84%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
5
4 reps
4 reps
4 reps
4 reps
2 reps
40%
50%
60%
70%
86%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
6
4 reps
4 reps
4 reps
4 reps
1 reps
40%
50%
60%
70%
88%
3
Pull-Up (Bodyweight)
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hurdle Jump
1
2
2
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
3
1
1
1
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
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
76%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
78%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
82%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
84%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
86%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
6
8 reps
6 reps
5 reps
5 reps
1 reps
40%
50%
60%
70%
88%
3
Seal Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Pushups
4
5 reps
2
Bench Press (Barbell)
1
1
1
1
3
1
1
1
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
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
76%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
78%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
2 reps
40%
50%
60%
70%
83%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
2 reps
40%
50%
60%
70%
86%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
2 reps
40%
50%
60%
70%
89%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
5
3 reps
3 reps
3 reps
3 reps
1 reps
40%
50%
60%
70%
92%
3
Dip (Bodyweight)
1
4
12 reps
12 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Box Jump
1
1
1
2
5 reps
5 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Power Clean
1
1
1
1
2
1
1
1
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
4
12 reps
12 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
4 reps
40%
50%
60%
70%
76%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
4 reps
40%
50%
60%
70%
78%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
3 reps
40%
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
3 reps
40%
50%
60%
70%
82%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
2 reps
40%
50%
60%
70%
84%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
5
10 reps
8 reps
6 reps
5 reps
2 reps
40%
50%
60%
70%
86%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
6
10 reps
8 reps
6 reps
5 reps
1 reps
40%
50%
60%
70%
88%
3
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
1
3
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Seal Row
1
1
1
1
3
1
1
1
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
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
4 reps
4 reps
40%
50%
60%
70%
76%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
4 reps
4 reps
40%
50%
60%
70%
78%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
4 reps
3 reps
40%
50%
60%
70%
80%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
82%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
3 reps
2 reps
40%
50%
60%
70%
84%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
5
8 reps
6 reps
5 reps
3 reps
2 reps
40%
50%
60%
70%
86%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
6
8 reps
6 reps
5 reps
3 reps
1 reps
40%
50%
60%
70%
88%
3
Behind-the-Neck Lat Pulldown
1
3
12 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
1
3
5 reps
4 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
3
1
1
1
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
3
12 reps
10 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
76%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
4 reps
40%
50%
60%
70%
78%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
80%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
70%
83%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
86%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
5 reps
2 reps
40%
50%
60%
70%
89%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
6
5 reps
5 reps
5 reps
5 reps
1 reps
40%
50%
60%
70%
92%
3
Nordic Curl
1
1
5
3 reps
4 reps
5 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
6
25-50 reps
2
Push Press (Barbell)
1
1
1
1
3
1
1
1
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
1
5
3 reps
4 reps
5 reps
Week 1
1 / 8 Weeks
Day 1
1
Single Leg Hurdle Jump1 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 Pushups4 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 Row4 Sets
8 Reps
@8
Day 3
1
Lateral Box Jump1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
4 Reps
@6
@7
@8
@8
2
Power Clean1 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 Pull1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
@6
@7
@8
2
Seal Row1 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 Jump1 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 Pulldown1 Set
3 Sets
12 Reps
10 Reps
@7
@8
Day 6
1
Jump Rope6 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 Curl1 Set
1 Set
5 Sets
3 Reps
4 Reps
5 Reps