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Vertical Jump Program
by Jack A.
44 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 15, 2024 05:50
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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
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
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
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
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
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
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
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