EXPLOSIVE
POWER
&
MUSLCE
This program allows for different exercises targeting the same muscle groups while incorporating explosive power training,
providing variety and maximizing
muscle growth and power development
HUSTLEWITHRAJA
Day 1: Push + Power (PUSH 1)
Warm-Up (10 minutes):Dynamic stretches:
Arm circles, shoulder dislocations, light cardioPower Workout:
Plyometric Push-Ups: 3 sets of 8 reps
Medicine Ball Chest Pass: 3 sets of 10 repsHypertrophy Workout:
Barbell Bench Press: 4 sets of 6-8 reps
Overhead Press: 3 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 10-12 reps
Lateral Raises: 3 sets of 12-15 reps
Tricep Dips: 3 sets of 8-10 reps
Tricep Pushdowns: 3 sets of 12-15 repsCool Down (10 minutes):
Static stretches focusing on the upper body
Day 2: Pull + Power (PULL 1)
Warm-Up (10 minutes):Dynamic stretches:
Leg swings, high knees, light cardioPower Workout:
Medicine Ball Slams: 3 sets of 10 reps
Explosive Pull-Ups: 3 sets of 6-8 repsHypertrophy Workout:
Pull-Ups: 4 sets of 6-8 reps
Bent Over Rows: 4 sets of 8-10 reps
Seated Cable Rows: 3 sets of 10-12 reps
Face Pulls: 3 sets of 12-15 reps
Barbell Curls: 3 sets of 8-10 reps
Hammer Curls: 3 sets of 12-15 repsCool Down (10 minutes):
Static stretches focusing on the upper body
Day 3: Legs + Power (LEG 1)
Warm-Up (10 minutes):Dynamic stretches:
Leg swings, high knees, light cardioPower Workout:
Box Jumps: 3 sets of 10 reps
Trap Bar Jumps: 3 sets of 8 repsHypertrophy Workout:
Squats: 4 sets of 6-8 reps
Leg Press: 3 sets of 10-12 reps
Romanian Deadlifts: 4 sets of 8-10 reps
Leg Curls: 3 sets of 12-15 reps
Calf Raises: 4 sets of 12-15 repsCool Down (10 minutes):
Static stretches focusing on the lower body
Day 4: Push + Power (PUSH 2)
Warm-Up (10 minutes):Dynamic stretches:
Arm circles, shoulder dislocations, light cardioPower Workout:
Clap Push-Ups: 3 sets of 8 reps
Explosive Landmine Press: 3 sets of 10 repsHypertrophy Workout:
Incline Barbell Bench Press: 3 sets of 10-12 reps
Machine Shoulder Press / DB Shoulder Press: 3 sets of 10-12 reps
Skull Crushers: 3 sets of 6-8 reps
Bent-Over Chest Flys: 3 sets of 10-12 reps
Cable Lateral Raises: 3 sets of 12-15 reps
Close-Grip Bench Press: 2 sets of 8-10 reps
Diamond Push-Ups: 1 set to failureCool Down (10 minutes):
Static stretches focusing on the upper body
Day 5: Pull + Power (PULL 2)
Warm-Up (10 minutes):Dynamic stretches:
Leg swings, high knees, light cardioPower Workout:
Kettlebell Swings: 3 sets of 10 reps
Explosive Single-Arm Dumbbell Row: 3 sets of 8 reps per sideHypertrophy Workout:
Single-Arm Lat Pulldown: 3 sets of 12-15 reps
Pull-Ups: 1 set to failure
Dumbbell One-Arm Rowing: 3 sets of 10-12 reps
Cable Shrugs: 3 sets of 10-12 reps
Supination Grip Rowing: 2 sets of 6-8 reps
Reverse Pec Deck: 4 sets of 10-12 reps
Overhead Bicep Curl: 3 sets of 10-12 reps
Hammer Curl: 2 sets of 6-8 repsCool Down (10 minutes):
Static stretches focusing on the upper body
Day 6: Legs + Power (LEG 2)
Warm-Up (10 minutes):Dynamic stretches:
Leg swings, high knees, light cardioPower Workout:
Broad Jumps: 3 sets of 8 reps
Lateral Bounds: 3 sets of 8 reps per sideHypertrophy Workout:
Deadlift: 3 sets of 5 reps
Stiff-Leg Deadlift: 3 sets of 8 reps
Leg Press: 4 sets of 10-12 reps
Glute-Ham Raises: 3 sets of 8-10 reps
Slow Eccentric Leg Extension: 3 sets of 8-10 reps
Standing Calf Raises: 4 sets of 12-15 reps
Roman Chair Leg Raises: 3 sets of 10-20 reps
Wall Sit: 2 sets of 60 secondsCool Down (10 minutes):
Static stretches focusing on the lower body
