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Vertical + Hypertrophy Lower Upper 4x/Week B

by David Noh

Program Description

Vert and Minimal Upper Body Strength/Size

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 14, 2025 04:35
  • Last Edited
    Aug 14, 2025 04:43
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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
Max Approach Jumps
6
2 reps
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Hip Thrust (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Leg Curl
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Approach Jumps
6
2 reps
RPE 10
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Hip Thrust (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Leg Curl
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Approach Jumps
6
2 reps
RPE 10
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
3
Hip Thrust (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Leg Curl
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Max Approach Jumps
3
2 reps
RPE 10
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Hip Thrust (Machine)
1
5-8 reps
RPE 8
4
Leg Curl
1
6-10 reps
RPE 8
5
Standing Calf Raise
1
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Preacher Curl (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Preacher Curl (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Preacher Curl (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
RPE 8
2
Seated Row (Machine)
1
6-8 reps
RPE 8
3
Lateral Raise (Machine)
1
6-8 reps
RPE 8
4
Preacher Curl (Machine)
1
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
1
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
4
1 reps
RPE 10
2
Depth Jumps
5
1 reps
RPE 10
3
Trap Bar Jumps (% Of Squat1RM)
3
3 reps
70%
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
4
1 reps
RPE 10
2
Depth Jumps
5
1 reps
RPE 10
3
Trap Bar Jumps (% Of Squat1RM)
4
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
4
1 reps
RPE 10
2
Depth Jumps
5
1 reps
RPE 10
3
Trap Bar Jumps (% Of Squat1RM)
5
1 reps
90%
4
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
50m Sprints
2
1 reps
RPE 10
2
Depth Jumps
2
1 reps
RPE 10
3
Trap Bar Jumps (% Of Squat1RM)
1
3 reps
60%
4
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Seated Calf Raise
1
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2A
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2B
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2A
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2B
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2A
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2B
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-8 reps
RPE 8
2A
Pec Deck (Machine)
1
6-8 reps
RPE 8
2B
Reverse Pec Deck
1
6-8 reps
RPE 8
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Max Approach Jumps
6 Sets
2 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Hip Thrust (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
4
Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
2
Seated Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
4
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
5
Decline Sit Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
Day 3
1
50m Sprints
4 Sets
1 Reps
@10
2
Depth Jumps
5 Sets
1 Reps
@10
3
Trap Bar Jumps (% Of Squat1RM)
3 Sets
3 Reps
70%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
5
Seated Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
2A
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
2B
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@10