Program Description
Start with power finish with low volume maintenance hypertrophy
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 01, 2024 03:50
- Last EditedJul 03, 2024 06:12
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 Jump3 Sets
4 Reps
@7
2
Med Ball Slam2 Sets
8 Reps
@7
3
Incline Curl (Dumbbell)3 Sets
12 Reps
@10
4
Overhead Press (Barbell)3 Sets
8 Reps
@7
5
Dumbbell Row2 Sets
10 Reps
@8
6
Fly Press (Dumbbell)2 Sets
10 Reps
@9
7
Rear Dip2 Sets
34 Reps
@10
Day 2
1
Plyo Push Up4 Sets
6 Reps
@8
2
Jump Squat3 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 Jump4 Sets
8 Reps
@7
2
Cable Wood Chop4 Sets
8 Reps
@7
3
Bench Press (Barbell)4 Sets
10 Reps
@8
4
Ring Pull Up2 Sets
12 Reps
@10
5
Face Pull4 Sets
8 Reps
@7
6
Preacher Curl (Dumbbell)3 Sets
12 Reps
@10
7
Close Grip Push Ups2 Sets
18 Reps
@10