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
- LevelNovice
- GoalAthletics, Bodyweight Fitness, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedFeb 18, 2024 12:59
- Last EditedSep 03, 2024 04:28
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 Jump2 Sets
10 Reps
2
Jump Squat2 Sets
15 Reps
3
Calf Raise (Bodyweight)2 Sets
20 Reps
4
Vertical Jump2 Sets
10 Reps
5
Mountain Climber2 Sets
50 Reps
6
Lying Leg Raise2 Sets
18 Reps
7
Superman2 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 Row3 Sets
15 Reps
3
Push Up3 Sets
12 Reps
4
Dips Between Chairs3 Sets
15 Reps
5
Bicep Curl (Dumbbell)3 Sets
20 Reps
Day 3
1
Calf Raise (Bodyweight)3 Sets
20 Reps
2
Jump Squat3 Sets
12 Reps
3
Glute Bridge (Dumbbell)3 Sets
15 Reps
4
Lying Leg Raise3 Sets
15 Reps
5
Abs Crunch (Bodyweight)3 Sets
20 Reps
6
One Arm Bent Over Row3 Sets
15 Reps
7
Push Up3 Sets
12 Reps
8
Seated Shoulder Press (Dumbbell)3 Sets
15 Reps
Day 4
1
Box Jump2 Sets
15 Reps
2
Jump Squat2 Sets
12 Reps
3
Mountain Climber2 Sets
50 Reps
4
Vertical Jump2 Sets
10 Reps
5
Burpee2 Sets
10 Reps
6
Lying Leg Raise2 Sets
15 Reps