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JUMP MAINTAIN
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The JUMP MAINTAIN routine by NTJGLEX is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Daily workouts consistently for results
Routine detail
Tue
?PLYOMETRICS LEG?
Est. 0 min
19 exercises
Kettlebell Swing
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Staggered Stance Box Jump
3 Sets x 8 Reps
Depth Box Jumps
3 Sets x 8 Reps
Depth Jump Leap
3 Sets x 8 Reps
Lateral jump over line
3 Sets x 8 Reps
HIGH POINT JUMP
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Fri
?PLYOMETRICS LEG?
Est. 0 min
19 exercises
Kettlebell Swing
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Staggered Stance Box Jump
3 Sets x 8 Reps
Depth Box Jumps
3 Sets x 8 Reps
Depth Jump Leap
3 Sets x 8 Reps
Lateral jump over line
3 Sets x 8 Reps
HIGH POINT JUMP
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Sat
UPPER BODY WORKOUT
Est. 0 min
20 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
FLOOR FLY
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Sun
UPPER BODY WORKOUT
Est. 0 min
20 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
FLOOR FLY
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
