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Vertical Training Block 1

by David Noh

Program Description

Vertical Training

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 06, 2025 02:24
  • Last Edited
    Sep 23, 2025 04:11

Summary

The Vertical Training Program Block 1 is a comprehensive 4-week plan designed to elevate your strength and conditioning with four targeted workouts each week. This program focuses on machine-based exercises, including lateral raises, incline chest presses, and various rowing movements, ensuring you build muscle effectively while minimizing injury risk. Each session features a mix of compound and isolation movements, structured to maximize your gains and improve your overall fitness. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Quadriceps
10.9%
Hamstrings
10.3%
Triceps
9.4%
Biceps
9.1%
Chest
7.7%
Front Delts
7.1%
Abs
6.8%
Middle Delts
5.9%
Lats
4.7%
Upper Back
4.1%
Lower Back
2.9%
Calves
2.9%
Adductors
2.4%
Forearms
2.1%
Rear Delts
0.6%
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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
Sprint (20m)
4
1 reps
-
2A
Jump Squat
4
1 reps
-
2B
Trap Bar Jumps
4
1 reps
50% 1RM of Squat (Barbell)
3
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Squat (Barbell)
1
AMRAP
85%
5
Hip Thrust (Barbell)
2
5-8 reps
RPE 10
6
Cable Crunch
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint (20m)
4
1 reps
-
2
Trap Bar Jumps (% Of Squat1RM)
4
1 reps
50% 1RM of Squat (Barbell)
3
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Hip Thrust (Barbell)
2
5-8 reps
RPE 10
6
Cable Crunch
2
5-8 reps
RPE 10
* 1RM of Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint (20m)
4
1 reps
-
2
Trap Bar Jumps (% Of Squat1RM)
4
1 reps
50% 1RM of Squat (Barbell)
3
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
4
Squat (Barbell)
1
AMRAP
95%
5
Hip Thrust (Barbell)
2
5-8 reps
RPE 10
6
Cable Crunch
2
5-8 reps
RPE 10
* 1RM of Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint (20m)
2
1 reps
-
2
Trap Bar Jumps (% Of Squat1RM)
2
1 reps
50% 1RM of Squat (Barbell)
3
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
4
Squat (Barbell)
1
5 reps
60%
5
Hip Thrust (Barbell)
2
5-8 reps
RPE 7
6
Cable Crunch
2
5-8 reps
RPE 7
* 1RM of Squat (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
3B
Archer Pulls (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
5
Reverse Bicep Curl (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
3B
Archer Pulls (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
5
Reverse Bicep Curl (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
3B
Archer Pulls (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
5
Reverse Bicep Curl (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
3B
Archer Pulls (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
5
Reverse Bicep Curl (Cable)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint (20m)
4
1 reps
-
2
Trap Bar Jumps
4
1 reps
30% 1RM of Squat (Barbell)
3
Rear Foot Elevated Split Squat
1
1
5 reps
5 reps
65%
75%
4
Rear Foot Elevated Split Squat
1
AMRAP
85%
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
5-8 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint (20m)
4
1 reps
-
2
Trap Bar Jumps
4
1 reps
30% 1RM of Squat (Barbell)
3
Rear Foot Elevated Split Squat
1
1
3 reps
3 reps
70%
80%
4
Rear Foot Elevated Split Squat
1
AMRAP
90%
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
5-8 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint (20m)
4
1 reps
-
2
Trap Bar Jumps
4
1 reps
30% 1RM of Squat (Barbell)
3
Rear Foot Elevated Split Squat
1
1
5 reps
3 reps
75%
85%
4
Rear Foot Elevated Split Squat
1
AMRAP
95%
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
6
Standing Calf Raise
2
5-8 reps
RPE 10
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint (20m)
2
1 reps
-
2
Trap Bar Jumps
2
1 reps
30% 1RM of Squat (Barbell)
3
Rear Foot Elevated Split Squat
1
1
5 reps
5 reps
40%
50%
4
Rear Foot Elevated Split Squat
1
5 reps
60%
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 7
6
Standing Calf Raise
2
5-8 reps
RPE 7
* 1RM of Squat (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Incline Row (Smith Machine)
2
6-8 reps
RPE 10
3A
Upright Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Pullover (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
4B
Skull Crusher (Dumbbell)
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Incline Row (Smith Machine)
2
6-8 reps
RPE 10
3A
Upright Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Pullover (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
4B
Skull Crusher (Dumbbell)
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Incline Row (Smith Machine)
2
6-8 reps
RPE 10
3A
Upright Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Pullover (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
4B
Skull Crusher (Dumbbell)
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Incline Row (Smith Machine)
2
6-8 reps
RPE 10
3A
Upright Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Pullover (Cable)
2
6-8 reps
RPE 10
4A
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
4B
Skull Crusher (Dumbbell)
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Sprint (20m)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
2A
Jump Squat
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
2B
Trap Bar Jumps
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
50% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
3
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Squat (Barbell)
1 Set
AMRAP
85%
5
Hip Thrust (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
6
Cable Crunch
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3A
Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3B
Archer Pulls (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4A
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4B
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Reverse Bicep Curl (Cable)
1 Set
6-8 Reps
@10
Day 3
1
Sprint (20m)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
2
Trap Bar Jumps
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
30% 1RM of Squat (Barbell)
30% 1RM of Squat (Barbell)
30% 1RM of Squat (Barbell)
30% 1RM of Squat (Barbell)
3
Rear Foot Elevated Split Squat
1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Rear Foot Elevated Split Squat
1 Set
AMRAP
85%
5
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
6
Standing Calf Raise
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Incline Row (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3A
Upright Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3B
Standing Pullover (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4A
Bicep Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4B
Skull Crusher (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
@10