Program Description
Jump high and get big
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJan 15, 2024 12:04
- Last EditedJun 18, 2025 10:41
Summary
Unleash your strength with the 6-week Jumpin’ Bane program, designed for those looking to elevate their lifting game. Committing to four days a week, you'll engage in a series of dynamic supersets that target your chest, back, and arms, ensuring balanced muscle development and explosive power. Each workout is crafted to challenge your limits and improve your overall performance, utilizing a full gym setup for maximum versatility. Get ready to push yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
1B
Face Pull
3
10 reps
-
1C
Trap Bar Shrug
3
10 reps
-
2A
Dumbbell Bench Pullover
3
10 reps
-
2B
Face Pull
3
10 reps
-
2C
Trap Bar Shrug
3
10 reps
-
3A
Bicep Curl (EZ Bar)
3
10 reps
-
3B
Face Pull
3
10 reps
-
3C
Trap Bar Shrug
3
10 reps
-
4A
Rhomboid Pulldown
3
10 reps
-
4B
Neck Curl
3
15 reps
-
4C
Neck Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Standing Calf Raise
3
25 reps
-
1C
Box Jump
3
2 reps
-
2A
Hang Clean
3
6 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Hip Thrust (Barbell)
3
10 reps
-
3B
Step-Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Bicep Curl (EZ Bar)
3
8 reps
-
1C
Farmer's Walk (Weighted)
3
10 reps
-
2A
Bent Over Row (Dumbbell)
3
10 reps
-
2B
Front Raise
3
12 reps
-
2C
Farmer's Walk (Weighted)
3
10 reps
-
3A
Incline Bench Press (Barbell)
3
8 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
3C
Farmer's Walk (Weighted)
3
10 reps
-
4A
Tricep Kickback
6
8 reps
-
4B
Bench Press (Close Grip)
3
8 reps
-
4C
Reverse Bicep Curl (EZ Bar)
6
8 reps
-
4D
Zottmann Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
8 reps
4 reps
-
-
-
1B
Landmine Press
3
8 reps
-
2A
4 Way Hip
3
10 reps
-
2B
Medicine Ball Throws
3
6 reps
-
3A
Trap Bar Shrug
1
-
3B
Reverse Wrist Curl (Barbell)
1
-
3C
One Arm Barbell Shrug
1
-
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
1B
Face Pull3 Sets
10 Reps
-
1C
Trap Bar Shrug3 Sets
10 Reps
-
2A
Dumbbell Bench Pullover3 Sets
10 Reps
-
2B
Face Pull3 Sets
10 Reps
-
2C
Trap Bar Shrug3 Sets
10 Reps
-
3A
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
3B
Face Pull3 Sets
10 Reps
-
3C
Trap Bar Shrug3 Sets
10 Reps
-
4A
Rhomboid Pulldown3 Sets
10 Reps
-
4B
Neck Curl3 Sets
15 Reps
-
4C
Neck Extension3 Sets
15 Reps
-
Day 2
1A
Box Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
-
-
-
1B
Standing Calf Raise3 Sets
25 Reps
-
1C
Box Jump3 Sets
2 Reps
-
2A
Hang Clean3 Sets
6 Reps
-
2B
Reverse Lunge (Dumbbell)3 Sets
12 Reps
-
3A
Hip Thrust (Barbell)3 Sets
10 Reps
-
3B
Step-Up (Weighted)3 Sets
10 Reps
-
Day 3
1A
Overhead Press (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
-
-
-
1B
Bicep Curl (EZ Bar)3 Sets
8 Reps
-
1C
Farmer's Walk (Weighted)3 Sets
10 Reps
-
2A
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
2B
Front Raise3 Sets
12 Reps
-
2C
Farmer's Walk (Weighted)3 Sets
10 Reps
-
3A
Incline Bench Press (Barbell)3 Sets
8 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3C
Farmer's Walk (Weighted)3 Sets
10 Reps
-
4A
Tricep Kickback6 Sets
8 Reps
-
4B
Bench Press (Close Grip)3 Sets
8 Reps
-
4C
Reverse Bicep Curl (EZ Bar)6 Sets
8 Reps
-
4D
Zottmann Curl3 Sets
8 Reps
-
Day 4
1A
Trap Bar Deadlift1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
-
-
-
1B
Landmine Press3 Sets
8 Reps
-
2A
4 Way Hip3 Sets
10 Reps
-
2B
Medicine Ball Throws3 Sets
6 Reps
-
3A
Trap Bar Shrug1 Set
-
3B
Reverse Wrist Curl (Barbell)1 Set
-
3C
One Arm Barbell Shrug1 Set
-