Vertical + Hypertrophy Lower Upper 4x/Week B

Unleash your strength and power with the Vertical + Hypertrophy Lower Upper program, designed for serious lifters looking to elevate their game over 4 weeks. This 4-day split combines explosive vertical training and hypertrophy-focused workouts, targeting both upper and lower body muscles for balanced development. Each session is meticulously crafted to enhance your athletic performance while building muscle, ensuring you leave the gym stronger and more conditioned. Get ready to push your limits and achieve your fitness goals!

Vert and Minimal Upper Body Strength/Size

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Week 1

Week 2

Week 3

Week 4

Max Approach Jumps

Squat (Barbell)

Hip Thrust (Machine)

Leg Curl

Standing Calf Raise

Jump + Lower

Incline Bench Press (Barbell)

Seated Row (Machine)

Lateral Raise (Machine)

Preacher Curl (Machine)

Decline Sit Up (Weighted)

Upper

50m Sprints

Depth Jumps

Trap Bar Jumps (% Of Squat1RM)

Romanian Deadlift (Barbell)

Seated Calf Raise

Sprints + Lower

Pull-Up (Weighted)

Shoulder Press (Machine)

Overhead Tricep Extension (Cable)

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