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
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout50 minutes
- CreatedJan 07, 2024 04:29
- Last EditedOct 08, 2024 12:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
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 Pulldown3 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 Extension3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)4 Sets
6 Reps
@7.5
4
Leg Curl3 Sets
10 Reps
@7.5
5
Seated Calf Raise4 Sets
8 Reps
@7.5
6
Standing Calf Raise4 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 Pulldown3 Sets
12 Reps
@9