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Plyometric and hypertrophy combined

by Aaron O.
7 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
    Feb 21, 2025 02:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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