The V-Taper Strength Hybrid

A strength-anchored, aesthetic-focused PPL designed to expand your upper frame while maintaining real performance. This routine prioritizes side and rear delts, lat width, upper chest fullness, and arm development to create a powerful V-taper without sacrificing compound strength.

Using double progression on all major lifts, the program drives steady, sustainable overload while managing fatigue and joint stress. Core training emphasizes anti-extension and deep abdominal control to maintain a tight waist and strong brace for heavy lifts.

The goal isn’t just to get bigger — it’s to build visible structure:
wider shoulders, thicker arms, fuller chest, tighter midsection.

This is a long-term physique phase built to grow intelligently, not recklessly.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

PUSH (Strength)

Deadlift (Barbell)

Chin-Up (Weighted)

Chest Supported Row (Machine)

Rear Delt Fly (Dumbbell)

One Arm Lateral Raise (Cable)

Bicep Curl (Barbell)

Cable Crunch

PULL (Strength)

Squat (Barbell)

Hip Thrust (Machine)

Lying Leg Curl

Standing Calf Raise

Plank

LEGS (Strength)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Face Pull

Ab Wheel

PUSH (Hyper)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Reverse Pec Deck

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Pallof Press

PULL (Hyper)

Front Squat (Barbell)

Leg Curl

Leg Extension

Seated Calf Raise

Decline Crunch

LEGS (Hyper)

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