Jump Rope
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PrimarySecondaryTertiary
Muscles worked
CalvesPrimary · 80%
QuadsTertiary · 30%
Equipment
Jump Rope
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~40h for the primary movers
Calves~40h
Quads~72h
Programming notes
Jump Rope is driven by the calves, with quads assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
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Bodyweight