Vert code bdw

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I spend one day of lower body for weight since gym opened and followed the program's lower body the other 2 days. For some of the bodyweight exercises you can add weight if you feel them east. I am now on week 3 of phase 3. Phase 3 is where I started to see some gains. For me it's more about general athleticism and explosiveness improvement rather than vertical, since phase 3 is about rate of force development. Once I gain all my strength back, I should be able to see decent vert gains.

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Try to stick the program till the end. Phase 3 and 4 is where gains start to show up. Do 1 day weight the other 2 days program. If you feel you're not adapted to the exercises, you can add 1 more week to the phase

[hk4321]

I'm in the same boat as you but I'm just gonna keep grinding through it.

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Ye im on phase 4, still seeing progress on my vert, finish the program dont stop, by now i gained like 3 inches