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Vertical Jump Program

by Jack A.
122 athletes joined

Program Description

To increase a person’s athletic abilities through strength training and pylometric movements. This program can be done with minimal equipment and still get incredible results!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 18, 2024 12:59
  • Last Edited
    Jun 21, 2025 01:30

Summary

Unlock your explosive potential with this 8-week Vertical Jump Program, designed to elevate your athletic performance. Committing just four days a week, you'll engage in targeted lower body and core workouts, focusing on exercises like box jumps, jump squats, and calf raises to build strength and power. Each session is structured to maximize your gains, combining bodyweight and dumbbell movements for a comprehensive approach. Get ready to jump higher and dominate your sport!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Jump Squat
2
15 reps
-
3
Calf Raise (Bodyweight)
2
20 reps
-
4
Vertical Jump
2
10 reps
-
5
Mountain Climber
2
50 reps
-
6
Lying Leg Raise
2
18 reps
-
7
Superman
2
15 reps
-
8
Glute Bridge (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2
One Arm Bent Over Row
3
15 reps
-
3
Push Up
3
12 reps
-
4
Dips Between Chairs
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
20 reps
-
2
Jump Squat
3
12 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Lying Leg Raise
3
15 reps
-
5
Abs Crunch (Bodyweight)
3
20 reps
-
6
One Arm Bent Over Row
3
15 reps
-
7
Push Up
3
12 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
15 reps
-
2
Jump Squat
2
12 reps
-
3
Mountain Climber
2
50 reps
-
4
Vertical Jump
2
10 reps
-
5
Burpee
2
10 reps
-
6
Lying Leg Raise
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Box Jump
2 Sets
10 Reps
-
2
Jump Squat
2 Sets
15 Reps
-
3
Calf Raise (Bodyweight)
2 Sets
20 Reps
-
4
Vertical Jump
2 Sets
10 Reps
-
5
Mountain Climber
2 Sets
50 Reps
-
6
Lying Leg Raise
2 Sets
18 Reps
-
7
Superman
2 Sets
15 Reps
-
8
Glute Bridge (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
2
One Arm Bent Over Row
3 Sets
15 Reps
-
3
Push Up
3 Sets
12 Reps
-
4
Dips Between Chairs
3 Sets
15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Calf Raise (Bodyweight)
3 Sets
20 Reps
-
2
Jump Squat
3 Sets
12 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
4
Lying Leg Raise
3 Sets
15 Reps
-
5
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
6
One Arm Bent Over Row
3 Sets
15 Reps
-
7
Push Up
3 Sets
12 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Box Jump
2 Sets
15 Reps
-
2
Jump Squat
2 Sets
12 Reps
-
3
Mountain Climber
2 Sets
50 Reps
-
4
Vertical Jump
2 Sets
10 Reps
-
5
Burpee
2 Sets
10 Reps
-
6
Lying Leg Raise
2 Sets
15 Reps
-