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BoostcampPNG

Jumpin’ Bane

by Sean M.
29 athletes joined

Program Description

Jump high and get big

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 15, 2024 12:04
  • Last Edited
    Oct 25, 2024 10:46
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
1B
Face Pull
3 Sets
10 Reps
-
1C
Trap Bar Shrug
3 Sets
10 Reps
-
2A
Dumbbell Bench Pullover
3 Sets
10 Reps
-
2B
Face Pull
3 Sets
10 Reps
-
2C
Trap Bar Shrug
3 Sets
10 Reps
-
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3B
Face Pull
3 Sets
10 Reps
-
3C
Trap Bar Shrug
3 Sets
10 Reps
-
4A
Rhomboid Pulldown
3 Sets
10 Reps
-
4B
Neck Curl
3 Sets
15 Reps
-
4C
Neck Extension
3 Sets
15 Reps
-
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
-
-
-
1B
Standing Calf Raise
3 Sets
25 Reps
-
1C
Box Jump
3 Sets
2 Reps
-
2A
Hang Clean
3 Sets
6 Reps
-
2B
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
3A
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3B
Step-Up (Weighted)
3 Sets
10 Reps
-
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
-
-
-
1B
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
1C
Farmer's Walk (Weighted)
3 Sets
10 Reps
-
2A
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
2B
Front Raise
3 Sets
12 Reps
-
2C
Farmer's Walk (Weighted)
3 Sets
10 Reps
-
3A
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3C
Farmer's Walk (Weighted)
3 Sets
10 Reps
-
4A
Tricep Kickback
6 Sets
8 Reps
-
4B
Bench Press (Close Grip)
3 Sets
8 Reps
-
4C
Reverse Bicep Curl (EZ Bar)
6 Sets
8 Reps
-
4D
Zottmann Curl
3 Sets
8 Reps
-
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
-
-
-
1B
Landmine Press
3 Sets
8 Reps
-
2A
4 Way Hip
3 Sets
10 Reps
-
2B
Medicine Ball Throws
3 Sets
6 Reps
-
3A
Trap Bar Shrug
1 Set
-
3B
Reverse Wrist Curl (Barbell)
1 Set
-
3C
One Arm Barbell Shrug
1 Set
-