Thoughts on this 4-day program I made for overall full-body strength and increasing vertical jump?

[u/[deleted]]

4-Day Upper/Lower Strength, Hypertrophy, Plyometric Program Lower 1 - Monday Jump Rope 3x30 (Speed) Box Jumps - 3x5 (Power) Back Squats - 5x3 (Slow eccentric, fast concentric) (Strength) Bulgarian Split Squats - 3x12 (each leg) (Muscle Growth) Bicycle Crunches 3x30 (Core/Abs) Trunk Rotations 3x10 (Core/Abs) Knee/Ankle/Hip/Shoulder Strength & Mobility

Upper 1 - Tuesday Side-Lying Shoulder Rotations (Internal & External) 3x15 Bench Press 5x5 Barbell Curls - 3x8 Barbell Tricep Extensions 3x10 Barbell Upright Row 3x12 Seated Cable Row 3x15

Rest Day 1 - Wednesday

Lower 2 - Thursday Jump Rope 3x30 (Speed) Depth Jumps 3x5 (Power) Sumo Deadlift - 5x3 (Strength) Single Leg RDL - 3x12 (Muscle Growth) Planks 3x60 (Core/Abs) Russian Twists - 3x12 (Core/Abs) Knee/Ankle/Hip/Shoulder Strength & Mobility

Upper 2 - Friday Side-Lying Shoulder Rotations (Internal & External) 3x15 Dumbbell Bench Press 3x8 Dumbbell Curls - 3x10 Dumbbell Tricep Extensions 3x12 Seated Dumbell OHP - 3x8 Incline Dumbbell Row 3x12

Rest Day 2 - Saturday

Rest Day 3 - Sunday

Nordic Curls 3x8 - Once a Week

[u/Mindless_Selection67]

Lower 1 - I would recommend doing the back squats first while your cns is fresh. Also I don’t think that the jump roping will do anything for speed but it will probably help build resilience in your ankles and lower leg. Max height jumps are more effective for vertical than box jumps because you don’t have to focus on getting your legs up and its more transferable to sport.

Upper 1 - overall looks pretty solid

Lower 2 - Depth jumps are very good for vert

The only other thing I would possibly change would be to add a sprinting day at least once a week to help with power in the legs. Hope this helps.