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Vertical Training Program Block 1

by David Noh

Program Description

Minimal vert training

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 06, 2025 02:24
  • Last Edited
    Sep 06, 2025 03:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.4%
Lats
15.2%
Middle Delts
9%
Front Delts
8.1%
Glutes
7.1%
Hamstrings
6.4%
Triceps
6.2%
Quadriceps
5.9%
Biceps
5.2%
Chest
4.8%
Abs
4%
Adductors
3.3%
Rear Delts
2.9%
Calves
2.4%
Lower Back
0.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
1 reps
-
2
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
3
Squat (Barbell)
1
AMRAP
85%
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
1 reps
-
2
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Squat (Barbell)
1
AMRAP
90%
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
1 reps
-
2
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Squat (Barbell)
1
AMRAP
95%
4
Hip Thrust (Machine)
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
6
1 reps
-
2
Squat (Barbell)
1
1
5 reps
5 reps
50%
60%
3
Squat (Barbell)
1
5 reps
70%
4
Hip Thrust (Machine)
2
5-8 reps
RPE 7
5
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Seated Row (Machine)
2
6-8 reps
RPE 10
5A
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Seated Row (Machine)
2
6-8 reps
RPE 10
5A
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Seated Row (Machine)
2
6-8 reps
RPE 10
5A
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
6-8 reps
RPE 7
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 7
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 7
4
Seated Row (Machine)
2
6-8 reps
RPE 7
5A
Bicep Curl (Cable)
2
6-8 reps
RPE 7
5B
Tricep Pushdown (Cable)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
3
1 reps
-
2
High Pull
3
1 reps
-
3
Sumo Squat
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
3
1 reps
-
2
High Pull
3
1 reps
-
3
Sumo Squat
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
3
1 reps
-
2
High Pull
3
1 reps
-
3
Sumo Squat
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
3
1 reps
-
2
High Pull
3
1 reps
-
3
Sumo Squat
2
5-8 reps
RPE 7
4
Leg Curl
2
5-8 reps
RPE 7
5
Standing Calf Raise
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Machine)
2
6-8 reps
RPE 10
2A
Pec Deck (Machine)
2
6-8 reps
RPE 10
2B
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Low Row
2
6-8 reps
RPE 10
4
Preacher Curl (Machine)
2
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Machine)
2
6-8 reps
RPE 10
2A
Pec Deck (Machine)
2
6-8 reps
RPE 10
2B
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Low Row
2
6-8 reps
RPE 10
4
Preacher Curl (Machine)
2
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Machine)
2
6-8 reps
RPE 10
2A
Pec Deck (Machine)
2
6-8 reps
RPE 10
2B
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Low Row
2
6-8 reps
RPE 10
4
Preacher Curl (Machine)
2
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Machine)
2
6-8 reps
RPE 7
2A
Pec Deck (Machine)
2
6-8 reps
RPE 7
2B
Reverse Pec Deck
2
6-8 reps
RPE 7
3
Cable Low Row
2
6-8 reps
RPE 7
4
Preacher Curl (Machine)
2
6-8 reps
RPE 7
5
Tricep Extension (Cable)
2
6-8 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
High Pull
6 Sets
1 Reps
-
2
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
3
Squat (Barbell)
1 Set
AMRAP
85%
4
Hip Thrust (Machine)
2 Sets
5-8 Reps
@9
5
Abs Crunch (Machine)
2 Sets
8-12 Reps
@9
Day 2
1
Lateral Raise (Machine)
2 Sets
6-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Seated Row (Machine)
2 Sets
6-8 Reps
@10
5A
Bicep Curl (Cable)
2 Sets
6-8 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
Day 3
1
50m Sprints
3 Sets
1 Reps
-
2
High Pull
3 Sets
1 Reps
-
3
Sumo Squat
2 Sets
5-8 Reps
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Standing Calf Raise
2 Sets
8-12 Reps
@9
Day 4
1
Seated Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
2A
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
2B
Reverse Pec Deck
2 Sets
6-8 Reps
@10
3
Cable Low Row
2 Sets
6-8 Reps
@10
4
Preacher Curl (Machine)
2 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
6-8 Reps
@10