Free Vertical Jump Workout Plans
Structured training plans for every level. Follow these programs to start building explosive jumping power.
4-Week Foundation Builder
Build the base strength and motor patterns needed for explosive jumping. This plan focuses on bodyweight movements and basic plyometrics.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Squats | 3 | 15 | 60s |
| Jump Squats | 3 | 10 | 90s |
| Walking Lunges | 3 | 12/leg | 60s |
| Calf Raises | 3 | 20 | 45s |
| Box Jumps (18") | 3 | 8 | 90s |
| Plank Hold | 3 | 30s | 45s |
Perform on Monday, Wednesday, Friday. Increase reps by 2 each week. Expected gains: 2-4 inches in 4 weeks.
8-Week Explosive Power Program
Combines strength training with advanced plyometrics for serious vertical gains. Requires a box/platform and optional dumbbells.
Day A: Strength Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squats | 4 | 10/leg | 90s |
| Single-Leg Calf Raises | 3 | 15/leg | 60s |
| Glute Bridges (weighted) | 4 | 12 | 60s |
| Wall Sits | 3 | 45s | 60s |
Day B: Plyometric Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Depth Jumps (20") | 4 | 6 | 2min |
| Tuck Jumps | 3 | 8 | 90s |
| Broad Jumps | 3 | 6 | 90s |
| Single-Leg Hops | 3 | 8/leg | 90s |
Schedule: Mon (A), Tue (B), Thu (A), Fri (B). Expected gains: 4-8 inches in 8 weeks.
12-Week Maximum Vertical Program
For experienced athletes who want to push their limits. Combines heavy strength training, shock plyometrics, and speed work. Gym access required.
Weekly Structure
Important Note
This advanced program requires proper form on all major lifts and at least 6 months of consistent training experience. If you're not confident in your squat, deadlift, and clean form, start with the intermediate plan or consider a guided program with coaching.
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