vert focused lower/hypertrophy upper

Elevate your training with this 6-week program designed to enhance vertical jump performance while building upper body hypertrophy. Comprising four days of focused workouts, you'll engage in a variety of exercises targeting the shoulders, chest, back, and legs, utilizing machines and cables for optimal muscle activation. Each session is structured for progressive overload, ensuring you push your limits and see results. Get ready to jump higher and build strength with every rep!

Lower body strengthening for the purpose of explosiveness and upper body hypertrophy for the purpose of muscle growth

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

One Arm Lateral Raise (Cable)

Chest Fly (Cable)

High Row

Chest Press (Machine)

Seated Row (Cable)

Rear Delt Fly (Cable)

Box Jump

Depth Junp

Hip Thrust (Machine)

Leg Extension

Leg Curl

Side Crunch (Cable)

Preacher Curl (Barbell)

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