logo
BoostcampPNG

Vertical Training

by Sahil H.

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
    May 27, 2025 04:58
  • Last Edited
    May 27, 2025 04:58
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
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
-