Bounce project
If I can’t dunk by the end of this I’m gay
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sit Up | 2 | 12 reps | @7 |
| 2 | Decline Sit Up (Bodyweight) | 2 | 6 reps | @10 |
| 3 | Push Up | 3 | 8 reps | @8 |
| 4 | Bench Press (Barbell) | 1 | 12 reps | @8 |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 1 | 10 reps | @8.5 |
| 1 | 8 reps | @8.5 | ||
| 5B | Bicep Curl (Dumbbell) | 2 | 10 reps | @8.5 |
| 6 | Hip Adductor (Machine) | 3 | 10 reps | @8 |
| 7 | Lat Pulldown | 2 | 10 reps | @8 |
| 8 | Barbell Row | 2 | 8 reps | @8.5 |
| 9 | Box Jump | 2 | 12 reps | @9 |
| 10 | Trap Bar Jump | 2 | 10 reps | @9 |
| 11 | Seated Calf Raise | 2 | 10 reps | @9.5 |
| 12 | Single Leg Calf Jumps | 2 | 1 min | @10 |
| 13 | Deadlift (Barbell) | 2 | 6 reps | @9 |
| 14 | Leg Extension ISO | 2 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 10 reps | @7.5 |
| 2 | Squat (Barbell) | 2 | 7 reps | @8.5 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps | @8.5 |
| 4 | Leg Press | 2 | 10 reps | @9 |
| 5 | Romanian Deadlift (Barbell) | 3 | 10 reps | @7 |
| 6 | Box Jump | 2 | 12 reps | @10 |
| 7 | Pogo Jump | 3 | 12 reps | @10 |
| 8 | Trap Bar Jump | 3 | 8 reps | @9.5 |
| 9 | Leg Extension ISO | 2 | 1 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 10 reps | @7.5 |
| 2 | Squat (Barbell) | 2 | 7 reps | @8.5 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8 reps | @8.5 |
| 4 | Leg Press | 2 | 10 reps | @9 |
| 5 | Romanian Deadlift (Barbell) | 3 | 10 reps | @7 |
| 6 | Box Jump | 2 | 12 reps | @10 |
| 7 | Pogo Jump | 3 | 12 reps | @10 |
| 8 | Trap Bar Jump | 3 | 8 reps | @9.5 |
| 9 | Leg Extension ISO | 2 | 1 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sit Up | 2 | 12 reps | @7 |
| 2 | Decline Sit Up (Bodyweight) | 2 | 6 reps | @10 |
| 3 | Push Up | 3 | 8 reps | @8 |
| 4 | Bench Press (Barbell) | 1 | 12 reps | @8 |
| Superset | ||||
| 5A | Tricep Pushdown (Cable) | 1 | 10 reps | @8.5 |
| 1 | 8 reps | @8.5 | ||
| 5B | Bicep Curl (Dumbbell) | 2 | 10 reps | @8.5 |
| 6 | Hip Adductor (Machine) | 3 | 10 reps | @8 |
| 7 | Lat Pulldown | 2 | 10 reps | @8 |
| 8 | Barbell Row | 2 | 8 reps | @8.5 |
| 9 | Box Jump | 2 | 12 reps | @9 |
| 10 | Trap Bar Jump | 2 | 10 reps | @9 |
| 11 | Seated Calf Raise | 2 | 10 reps | @9.5 |
| 12 | Single Leg Calf Jumps | 2 | 1 min | @10 |
| 13 | Deadlift (Barbell) | 2 | 6 reps | @9 |
| 14 | Leg Extension ISO | 2 | 1 min | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bounce project is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Bounce project is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bounce project is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
