Viltrumite Workout (6 DAYS)

This Push/Pull/Legs program is designed to sculpt an aesthetic V-taper physique by prioritizing shoulder width, lat development, and upper chest fullness, while maintaining a tight waistline. Every session is optimized for hypertrophy with high-quality volume and movement selection to maximize symmetry, size, and proportion—emphasizing the muscular features that create an eye-catching, confident silhouette.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Calf Raise (Leg Press)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Decline Crunch (Weighted)

Legs

High Incline Dumbbell Press

Lateral Raise Seated

Shoulder Press (Machine)

Skull Crusher (Barbell)

Pec Deck (Machine)

Bench Press (Close Grip)

Push

Machine Calf Raise

Hack Squat

Leg Curl

Hip Adductor (Machine)

Lying Leg Raise

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

Seated Chest Fly (Cable)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown

Cycling

Pull-Up (Weighted)

Lat Pulldown (Single Arm)

Seated Cable Row (elbow wide)

Face Pull

Incline Curl (Dumbbell)

Preacher Hammer Curl

Wrist Curl Cable

Pull

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Pullover (Dumbbell)

Rear Delt Fly (Cable)

Preacher Curl (Dumbbell)

Reverse Wrist Curl (Barbell)

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