First day
- (sets by reps)
- Pistol squats (3x 10)
- Depth jumps (3 x 15)
- Rim Jumps (4 x 10)
Second day
- Bulgarian split squats (3 x 10)
- Chair rockets (4 x 15)
- Lunge jumps (3 x 15)
(You should alternate day 1 and day 2 every two to three days, depending on what your body is telling you i.e. soreness)
This would a good place to start. Just make sure you’re eating the proper diet afterwards! If you don’t know what to eat, you should look into muscle building nutrition, it’s very basic stuff, but I’ll explain the surface.
Muscle building involves tearing down micro fibres in order to rebuild them stronger than before. So to rebuild them, you need protein. Not only that, there are many other foods you should be eating to speed the process up, and many other foods you should be avoiding that could be hindering your success. Some of these foods are sugar, saturated fats, and according to some individuals, gluten. Stay away from these and eat foods like salmon, broccoli and bananas and you should be good to go. Other than that, stay away from soda drinks and replenish your body with water before and after your workouts.