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4 DAY MUSCLE BUILDING WORKOUT: PPL SPLIT W/ V TAPER
by Jeff M.
69 athletes joined
Program Description
The following workout routine is a 4 day per week protocol. It follows a push, pull, legs split and adds in an extra day focused on building the muscles that help provide a “V”-taper illusion. It’s perfect for most intermediate lifters and can be performed for 6-8 weeks (or longer depending on your goals). https://www.muscleandstrength.com/workouts/4-day-ppl-and-v-taper-intensifier-workout
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
50 minutes
Created
Jan 07, 2024 04:29
Last Edited
Jun 13, 2024 10:06
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Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9