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Vertical Training

by Wyatt H.
17 athletes joined
5.0
(1 rating)

Program Description

To help your vertical for sports.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 05:35
  • Last Edited
    Jun 21, 2025 06:38

Summary

Elevate your fitness with the Vertical Training program, a dynamic 12-week journey designed to enhance your lower body strength and explosive power. Committing just four days a week, you'll engage in bodyweight exercises like Split Squats, Jump Squats, and Calf Raises, targeting key muscle groups including your legs and glutes. This program is perfect for anyone looking to improve their vertical leap and overall athletic performance, all from the comfort of home. Get ready to jump higher and feel stronger!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
3
8-12 reps
-
2
Jump Squat
3
8-12 reps
-
3
Calf Raise (Bodyweight)
3
8-12 reps
-
4
Lateral Jump
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Split Squat (Bodyweight)
3 Sets
8-12 Reps
-
2
Jump Squat
3 Sets
8-12 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
8-12 Reps
-
4
Lateral Jump
3 Sets
8-12 Reps
-
Day 2
1
Split Squat (Bodyweight)
3 Sets
8-12 Reps
-
2
Jump Squat
3 Sets
8-12 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
8-12 Reps
-
4
Lateral Jump
3 Sets
8-12 Reps
-
Day 3
1
Split Squat (Bodyweight)
3 Sets
8-12 Reps
-
2
Jump Squat
3 Sets
8-12 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
8-12 Reps
-
4
Lateral Jump
3 Sets
8-12 Reps
-
Day 4
1
Split Squat (Bodyweight)
3 Sets
8-12 Reps
-
2
Jump Squat
3 Sets
8-12 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
8-12 Reps
-
4
Lateral Jump
3 Sets
8-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Wyatt H.Age 16, Man
5 months ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Answer help my vertical a lot.