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Eagle Plyometric

by Amadeo Z.
2 athletes joined

Program Description

Unleash your explosive power with the Eagle Plyometric program, a dynamic two-week training regimen designed for athletes looking to elevate their performance. Comprising five intense sessions per week, you'll engage in a variety of plyometric exercises, including jump squats, clap push-ups, and box jumps, all tailored to enhance your speed, agility, and strength. Each 50-minute workout challenges you at an intermediate to advanced level, utilizing minimal equipment—perfect for your garage gym. Get ready to soar to new heights in your athletic journey!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 22, 2026 04:27
  • Last Edited
    Jan 23, 2026 07:53
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
21.3%
Glutes
12.1%
Hamstrings
10.5%
Other
10.2%
Front Delts
9.2%
Triceps
6.3%
Calves
4.8%
Chest
4.4%
Middle Delts
3.8%
Upper Back
3.8%
Lats
3.8%
Adductors
3.2%
Abs
3.2%
Biceps
1.9%
Lower Back
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2A
Jump Squat
2
2
1
5 reps
10 reps
15 reps
-
-
-
2B
Jumping Jack
2
2
1
15 reps
20 reps
25 reps
-
-
-
2C
Jump Switch Lunge
2
2
1
5 reps
10 reps
15 reps
-
-
-
2D
Lateral Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2E
Box Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
2F
Vertical Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2G
Split Squat Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2A
Jump Squat
2
2
1
5 reps
10 reps
15 reps
-
-
-
2B
Jumping Jack
2
2
1
15 reps
20 reps
25 reps
-
-
-
2C
Jump Switch Lunge
2
2
1
5 reps
10 reps
15 reps
-
-
-
2D
Lateral Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2E
Box Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
2F
Vertical Jump
2
2
1
10 reps
15 reps
20 reps
-
-
-
2G
Split Squat Jump
2
2
1
5 reps
10 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
3
AMRAP
-
2
Push Press (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
3
Dip (Weighted)
1
3
3 reps
3 reps
RPE 9
-
4
TRX Row
3
20 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
6
Battle Ropes
3
1 mins
-
7
Kettlebell Swing
1
1
1
40 reps
30 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clap Push Up
3
AMRAP
-
2
Push Press (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
3
Dip (Weighted)
1
3
3 reps
3 reps
RPE 9
-
4
TRX Row
3
20 reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
6
Battle Ropes
3
1 mins
-
7
Kettlebell Swing
1
1
1
40 reps
30 reps
20 reps
-
-
-
Day 3
No exercises added to this day
Week 1
1 / 2 Weeks
Day 3
No exercises added to this day
Day 1
1
Jump Rope
1 Set
5 mins
-
2A
Jump Squat
2 Sets
2 Sets
1 Set
5 Reps
10 Reps
15 Reps
-
-
-
2B
Jumping Jack
2 Sets
2 Sets
1 Set
15 Reps
20 Reps
25 Reps
-
-
-
2C
Jump Switch Lunge
2 Sets
2 Sets
1 Set
5 Reps
10 Reps
15 Reps
-
-
-
2D
Lateral Jump
2 Sets
2 Sets
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
2E
Box Jump
2 Sets
2 Sets
1 Set
5 Reps
10 Reps
15 Reps
-
-
-
2F
Vertical Jump
2 Sets
2 Sets
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
2G
Split Squat Jump
2 Sets
2 Sets
1 Set
5 Reps
10 Reps
15 Reps
-
-
-
Day 2
1
Clap Push Up
3 Sets
AMRAP
-
2
Push Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
-
3
Dip (Weighted)
1 Set
3 Sets
3 Reps
3 Reps
@9
-
4
TRX Row
3 Sets
20 Reps
-
5
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
6
Battle Ropes
3 Sets
1 mins
-
7
Kettlebell Swing
1 Set
1 Set
1 Set
40 Reps
30 Reps
20 Reps
-
-
-