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Jumpin’ Bane
by Sean M.
22 athletes joined
Program Description
Jump high and get big
Program Overview
Level
Advanced, Intermediate
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jan 15, 2024 12:04
Last Edited
Jun 11, 2024 05:49
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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 Pull
3 Sets
10 Reps
1C
Trap Bar Shrug
3 Sets
10 Reps
2A
Dumbbell Bench Pullover
3 Sets
10 Reps
2B
Face Pull
3 Sets
10 Reps
2C
Trap Bar Shrug
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
3B
Face Pull
3 Sets
10 Reps
3C
Trap Bar Shrug
3 Sets
10 Reps
4A
Rhomboid Pulldown
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15 Reps
4C
Neck Extension
3 Sets
15 Reps
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Standing Calf Raise
3 Sets
25 Reps
1C
Box Jump
3 Sets
2 Reps
2A
Hang Clean
3 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 Raise
3 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 Kickback
6 Sets
8 Reps
4B
Bench Press (Close Grip)
3 Sets
8 Reps
4C
Reverse Bicep Curl (EZ Bar)
6 Sets
8 Reps
4D
Zottmann Curl
3 Sets
8 Reps
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Landmine Press
3 Sets
8 Reps
2A
4 Way Hip
3 Sets
10 Reps
2B
Medicine Ball Throws
3 Sets
6 Reps
3A
Trap Bar Shrug
1 Set
3B
Reverse Wrist Curl (Barbell)
1 Set
3C
One Arm Barbell Shrug
1 Set
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
1B
Face Pull
3 Sets
10 Reps
1C
Trap Bar Shrug
3 Sets
10 Reps
2A
Dumbbell Bench Pullover
3 Sets
10 Reps
2B
Face Pull
3 Sets
10 Reps
2C
Trap Bar Shrug
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
3B
Face Pull
3 Sets
10 Reps
3C
Trap Bar Shrug
3 Sets
10 Reps
4A
Rhomboid Pulldown
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15 Reps
4C
Neck Extension
3 Sets
15 Reps
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Standing Calf Raise
3 Sets
25 Reps
1C
Box Jump
3 Sets
2 Reps
2A
Hang Clean
3 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 Raise
3 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 Kickback
6 Sets
8 Reps
4B
Bench Press (Close Grip)
3 Sets
8 Reps
4C
Reverse Bicep Curl (EZ Bar)
6 Sets
8 Reps
4D
Zottmann Curl
3 Sets
8 Reps
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Landmine Press
3 Sets
8 Reps
2A
4 Way Hip
3 Sets
10 Reps
2B
Medicine Ball Throws
3 Sets
6 Reps
3A
Trap Bar Shrug
1 Set
3B
Reverse Wrist Curl (Barbell)
1 Set
3C
One Arm Barbell Shrug
1 Set
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
1B
Face Pull
3 Sets
10 Reps
1C
Trap Bar Shrug
3 Sets
10 Reps
2A
Dumbbell Bench Pullover
3 Sets
10 Reps
2B
Face Pull
3 Sets
10 Reps
2C
Trap Bar Shrug
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
3B
Face Pull
3 Sets
10 Reps
3C
Trap Bar Shrug
3 Sets
10 Reps
4A
Rhomboid Pulldown
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15 Reps
4C
Neck Extension
3 Sets
15 Reps
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Standing Calf Raise
3 Sets
25 Reps
1C
Box Jump
3 Sets
2 Reps
2A
Hang Clean
3 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 Raise
3 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 Kickback
6 Sets
8 Reps
4B
Bench Press (Close Grip)
3 Sets
8 Reps
4C
Reverse Bicep Curl (EZ Bar)
6 Sets
8 Reps
4D
Zottmann Curl
3 Sets
8 Reps
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Landmine Press
3 Sets
8 Reps
2A
4 Way Hip
3 Sets
10 Reps
2B
Medicine Ball Throws
3 Sets
6 Reps
3A
Trap Bar Shrug
1 Set
3B
Reverse Wrist Curl (Barbell)
1 Set
3C
One Arm Barbell Shrug
1 Set
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
1B
Face Pull
3 Sets
10 Reps
1C
Trap Bar Shrug
3 Sets
10 Reps
2A
Dumbbell Bench Pullover
3 Sets
10 Reps
2B
Face Pull
3 Sets
10 Reps
2C
Trap Bar Shrug
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
3B
Face Pull
3 Sets
10 Reps
3C
Trap Bar Shrug
3 Sets
10 Reps
4A
Rhomboid Pulldown
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15 Reps
4C
Neck Extension
3 Sets
15 Reps
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Standing Calf Raise
3 Sets
25 Reps
1C
Box Jump
3 Sets
2 Reps
2A
Hang Clean
3 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 Raise
3 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 Kickback
6 Sets
8 Reps
4B
Bench Press (Close Grip)
3 Sets
8 Reps
4C
Reverse Bicep Curl (EZ Bar)
6 Sets
8 Reps
4D
Zottmann Curl
3 Sets
8 Reps
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Landmine Press
3 Sets
8 Reps
2A
4 Way Hip
3 Sets
10 Reps
2B
Medicine Ball Throws
3 Sets
6 Reps
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
1B
Face Pull
3 Sets
10 Reps
1C
Trap Bar Shrug
3 Sets
10 Reps
2A
Dumbbell Bench Pullover
3 Sets
10 Reps
2B
Face Pull
3 Sets
10 Reps
2C
Trap Bar Shrug
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
3B
Face Pull
3 Sets
10 Reps
3C
Trap Bar Shrug
3 Sets
10 Reps
4A
Rhomboid Pulldown
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15 Reps
4C
Neck Extension
3 Sets
15 Reps
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Standing Calf Raise
3 Sets
25 Reps
1C
Box Jump
3 Sets
2 Reps
2A
Hang Clean
3 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 Raise
3 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 Kickback
6 Sets
8 Reps
4B
Bench Press (Close Grip)
3 Sets
8 Reps
4C
Reverse Bicep Curl (EZ Bar)
6 Sets
8 Reps
4D
Zottmann Curl
3 Sets
8 Reps
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Landmine Press
3 Sets
8 Reps
2A
4 Way Hip
3 Sets
10 Reps
2B
Medicine Ball Throws
3 Sets
6 Reps
3A
Trap Bar Shrug
1 Set
3B
Reverse Wrist Curl (Barbell)
1 Set
3C
One Arm Barbell Shrug
1 Set
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
1B
Face Pull
3 Sets
10 Reps
1C
Trap Bar Shrug
3 Sets
10 Reps
2A
Dumbbell Bench Pullover
3 Sets
10 Reps
2B
Face Pull
3 Sets
10 Reps
2C
Trap Bar Shrug
3 Sets
10 Reps
3A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
3B
Face Pull
3 Sets
10 Reps
3C
Trap Bar Shrug
3 Sets
10 Reps
4A
Rhomboid Pulldown
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15 Reps
4C
Neck Extension
3 Sets
15 Reps
Day 2
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Standing Calf Raise
3 Sets
25 Reps
1C
Box Jump
3 Sets
2 Reps
2A
Hang Clean
3 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 Raise
3 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 Kickback
6 Sets
8 Reps
4B
Bench Press (Close Grip)
3 Sets
8 Reps
4C
Reverse Bicep Curl (EZ Bar)
6 Sets
8 Reps
4D
Zottmann Curl
3 Sets
8 Reps
Day 4
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
4 Reps
1B
Landmine Press
3 Sets
8 Reps
2A
4 Way Hip
3 Sets
10 Reps
2B
Medicine Ball Throws
3 Sets
6 Reps
3A
Trap Bar Shrug
1 Set
3B
Reverse Wrist Curl (Barbell)
1 Set
3C
One Arm Barbell Shrug
1 Set