5.0
(1 rating)
Program Description
Plyometrics in every workout upper lower and upper to allow for cricket practice mid week and games on weekends
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedMay 08, 2024 03:45
- Last EditedMay 22, 2024 02:26
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plyo Push Up
2
12 reps
RPE 9
2
Depth Jump
4
10 reps
RPE 8
3
Med Ball Slam
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Fly Press (Dumbbell)
4
10 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
7
Rear Dip
2
32 reps
RPE 10
8
Dumbbell Row
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
RPE 7
2
Lateral Jump
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
4
Banded Kettlebell Swing
2
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Ring Pull Up
2
12 reps
RPE 9
5
Face Pull
4
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Plyo Push Up2 Sets
12 Reps
@9
2
Depth Jump4 Sets
10 Reps
@8
3
Med Ball Slam3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)3 Sets
12 Reps
@10
5
Fly Press (Dumbbell)4 Sets
10 Reps
@9
6
Overhead Press (Barbell)2 Sets
10 Reps
@8
7
Rear Dip2 Sets
32 Reps
@10
8
Dumbbell Row2 Sets
12 Reps
@9
Day 2
1
Squat (Low Bar)2 Sets
8 Reps
@7
2
Lateral Jump2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@10
4
Banded Kettlebell Swing2 Sets
10 Reps
@8
5
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)3 Sets
10 Reps
@8
2
Overhead Tricep Extension (Cable)2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)3 Sets
8 Reps
@10
4
Ring Pull Up2 Sets
12 Reps
@9
5
Face Pull4 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)4 Sets
12 Reps
@10