Vertical Training Block 1

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!

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Week 1

Week 2

Week 3

Week 4

Sprint (20m)

Squat (Barbell)

Hip Thrust (Barbell)

Cable Crunch

Bench Press (Smith Machine)

Pull-Up (Weighted)

Reverse Bicep Curl (Cable)

Trap Bar Jumps

Rear Foot Elevated Split Squat

Romanian Deadlift (Barbell)

Standing Calf Raise

Incline Bench Press (Smith Machine)

Incline Row (Smith Machine)

Hammer Curl (Dumbbell)

Trap Bar Jumps (% Of Squat1RM)

New 1RM Squat Max

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