4.0
(2 ratings)
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 EditedJun 18, 2025 11:43
Summary
Unlock your muscle-building potential with this comprehensive 9-week program designed around a 4-day Push/Pull split, specifically targeting a V-taper physique. Each week, you'll engage in focused workouts that emphasize compound and isolation exercises to maximize strength and hypertrophy. With a full gym setup, expect to challenge your chest, back, shoulders, and arms through a variety of movements, ensuring balanced development and growth. Get ready to transform your physique and build the muscle you've always wanted!
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
KatWoman
2 months ago
I was able to do this in my garage gym with minimal changes. Mostly I just had to switch up the cable exercises.
I think it's a good program. I'm afab but I wanted to go for a more masc physique and I saw some good upper body progress with this program. A few strength PRs but nothing major, it's definitely a hypertrophy focused program.
Jason M.Age 53, Man
7 months ago
I went back to the Muscle and Strength website. What this workout is missing is the super set fat burning and the 45 cardio at the end of the workout. This was a hypertrophy and fat burning workout to give you that v taper. I went back followed M&S work and saw a difference in my build doing the super sets and adding the cardio. Same with 8x8 workout.