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V Taper Workout

by Timi A.

Program Description

V taper, rest after lower days

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 01, 2025 04:18
  • Last Edited
    Sep 01, 2025 06:46

Summary

Unleash your potential with the V Taper Workout, an 18-week program designed to sculpt your upper body while building lower body strength. Committing just four days a week, you'll engage in targeted exercises like Lat Pulldowns and Incline Bench Presses to enhance your V shape. This program balances strength training with muscle definition, ensuring you develop a powerful physique. Get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Triceps
11.8%
Middle Delts
10.8%
Front Delts
10.8%
Lats
9.7%
Biceps
9.7%
Chest
5.4%
Rear Delts
5.4%
Quadriceps
5.4%
Hamstrings
5.4%
Adductors
5.4%
Abs
5.4%
Forearms
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-8 reps
RPE 10
2
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
3
Lateral Raise (Cable)
2
4-8 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Face Pull
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
2
JM Press (Smith Machine)
2
4-8 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Lying Leg Curl
2
4-8 reps
RPE 10
5
Hip Adductor (Machine)
2
4-8 reps
RPE 10
6
Hanging Leg Raise
2
4-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
2 Sets
4-8 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
4-8 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
4-8 Reps
@10
5
T-Bar Row
2 Sets
4-8 Reps
@10
6
Face Pull
2 Sets
4-8 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@10
2
JM Press (Smith Machine)
2 Sets
4-8 Reps
@10
3
Leg Extension
2 Sets
4-8 Reps
@10
4
Lying Leg Curl
2 Sets
4-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
6
Hanging Leg Raise
2 Sets
4-8 Reps
@10
Day 3
1
Lat Pulldown
2 Sets
4-8 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
4-8 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
4-8 Reps
@10
5
T-Bar Row
2 Sets
4-8 Reps
@10
6
Face Pull
2 Sets
4-8 Reps
@10
Day 4
1
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@10
2
JM Press (Smith Machine)
2 Sets
4-8 Reps
@10
3
Leg Extension
2 Sets
4-8 Reps
@10
4
Lying Leg Curl
2 Sets
4-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
6
Hanging Leg Raise
2 Sets
4-8 Reps
@10