Full-Body Hypertrophy + Vertical

Advanced · Full gym · 3–4×/week · ≤45 min

TODAY 0%
Before you start ▶
Warm-up (~5 min) — do every session; switch A/B every 1–2 weeks (or when it feels stale).
    more info ›
    Pace — how fast you move the weight
    LIGHT Plyos — explosive, minimal ground contact.
    MEDIUM Accessories — smooth & continuous.
    HIGH Main lift — ~2s down, explode up.
    Effort — how close to failure
    LIGHT Warm-up & plyos — crisp, many reps left.
    MEDIUM Accessories — 1–2 reps in reserve.
    HIGH Main lift — push near failure, keep form.
    Main lift Superset Plyo Core
    Swap exercise
    90
    REST
    45s 60s 90s 120s 150s