About this workout
Getting bigger isn't the same as getting more athletic. This 8-week upper/lower program pairs explosive lifts and jump training with real strength work to build the kind of power that shows up on the field, not just in the mirror.
Who This Program Is For
- You play a sport or compete and want strength that transfers to speed and power
- You've trained for at least a year and can safely perform cleans and jump work
- You have access to a full gym: barbells, dumbbells, cables and machines
This program is not the right fit if:
- You've never performed an Olympic-lift variation (get technique coaching on the hang clean before starting)
- Pure muscle size is your main goal right now (a hypertrophy-focused split will serve you better)
What You'll Need
A full gym: barbell and plates, a rack, dumbbells, cable stations, and open floor space for jumps.
The Program
| DAY 1 — UPPER POWER | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Push Press | 4 | 5 | 2 min |
| Bent Over Row | 4 | 6-8 | 2 min |
| Incline Barbell Bench Press | 3 | 6-8 | 2 min |
| Cable Lateral Raise | 3 | 10-12 | 60 sec |
| Tricep Pushdown | 3 | 10-12 | 60 sec |
| DAY 2 — LOWER POWER | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Hang Clean | 5 | 3 | 2-3 min |
| Barbell Squat | 4 | 5-6 | 2-3 min |
| Box Jump | 4 | 5 | 2 min |
| Romanian Deadlift | 3 | 8 | 90 sec |
| Broad Jump | 3 | 5 | 2 min |
| DAY 3 — UPPER STRENGTH | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Barbell Bench Press | 4 | 6 | 2 min |
| Chin Up | 4 | AMRAP | 90 sec |
| Seated Barbell Shoulder Press | 3 | 8 | 90 sec |
| Cable Hammer Curl | 3 | 10-12 | 60 sec |
| Cable Rope Overhead Tricep Extensions | 3 | 10-12 | 60 sec |
| DAY 4 — LOWER SPEED | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Barbell Front Squat | 4 | 5 | 2-3 min |
| Depth Jump | 4 | 5 | 2 min |
| Barbell Walking Lunge | 3 | 8/leg | 90 sec |
| Sled Push | 4 | 20 yd | 2 min |
| Farmers Walk | 3 | 40 yd | 90 sec |
How to Progress
Power work is about bar and body speed, not just added weight. Keep the explosive lifts (push press, hang clean, jumps) crisp and fast, and only add load if speed doesn't drop. On the strength lifts, add weight weekly as usual. Deload in week 4 and week 8: cut jump and sled volume in half, drop strength lifts to 70% of your working weight.
Warm-Up and Recovery Notes
Power and jump training demands a real warm-up: 5-10 minutes of easy cardio, dynamic stretching for hips and shoulders, then 2-3 progressively heavier warm-up sets before your first working set. Never jump or clean cold. If you're not fully recovered from the last session, drop the jump volume rather than pushing through.
Nutrition and Supplementation
This program asks a lot of your nervous system as well as your muscles, so recovery nutrition matters as much as training intensity. Keep protein high, don't chronically under-eat carbs (your fast-twitch fibers run on them), and consider a post-workout shake with carbs and protein to speed recovery between sessions.
FAQ
I've never done a hang clean, can I still do this program?
Get a session or two of coaching on the movement first, or substitute a kettlebell swing until your technique is solid.
Is this program for building muscle or for athletic performance?
Performance first. You'll build some muscle as a side effect, but the exercise selection and rep ranges are chosen for speed and power, not maximum size.
What if I don't have a sled?
Substitute hill sprints or heavy farmer's walks for the sled push, the conditioning demand is similar.
Related Programs
- 6 Day Arnold Split for Advanced Lifters
- 5x5 Strength Program for Beginners
- 3-Day Dumbbell Speed and Power Program
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.