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Vertical Jump Program

by Jack A.
103 athletes joined

Program Description

To increase a person’s athletic abilities through strength training and pylometric movements. This program can be done with minimal equipment and still get incredible results!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 18, 2024 12:59
  • Last Edited
    Jan 31, 2025 01:42
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Box Jump
2 Sets
10 Reps
-
2
Jump Squat
2 Sets
15 Reps
-
3
Calf Raise (Bodyweight)
2 Sets
20 Reps
-
4
Vertical Jump
2 Sets
10 Reps
-
5
Mountain Climber
2 Sets
50 Reps
-
6
Lying Leg Raise
2 Sets
18 Reps
-
7
Superman
2 Sets
15 Reps
-
8
Glute Bridge (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
2
One Arm Bent Over Row
3 Sets
15 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Dips Between Chairs
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Calf Raise (Bodyweight)
3 Sets
20 Reps
-
2
Jump Squat
3 Sets
12 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
4
Lying Leg Raise
3 Sets
15 Reps
-
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
6
One Arm Bent Over Row
3 Sets
15 Reps
-
7
Push Up
3 Sets
12 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Box Jump
2 Sets
15 Reps
-
2
Jump Squat
2 Sets
12 Reps
-
3
Mountain Climber
2 Sets
50 Reps
-
4
Vertical Jump
2 Sets
10 Reps
-
5
Burpee
2 Sets
10 Reps
-
6
Lying Leg Raise
2 Sets
15 Reps
-