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BoostcampPNG

V-Taper for busy dads

by Aleksi
2 athletes joined

Program Description

3 times a week training to minimize days spend in the gym while making most of your training with heavy compound lifts paired with accessories

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 10, 2025 04:49
  • Last Edited
    Jun 18, 2025 10:01

Summary

Unlock your potential with the "V-Taper for Busy Dads" program—a focused 12-week journey designed for fathers looking to sculpt a powerful, athletic physique. Committing just three days a week, you'll engage in compound and isolation movements like barbell squats, bench presses, and weighted pull-ups, maximizing your time and results. This program emphasizes strength and muscle definition, helping you achieve that coveted V-taper look while balancing family life. Get ready to transform your body and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
11.2%
Middle Delts
8.8%
Front Delts
8.3%
Lats
8.3%
Abs
8.3%
Biceps
8.3%
Quadriceps
6.5%
Glutes
6.5%
Hamstrings
5.9%
Chest
5.9%
Rear Delts
4.1%
Lower Back
2.4%
Adductors
1.2%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 9
4
Lateral Raise (Machine)
3
12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Overhead Press (Barbell)
3
6 reps
-
4
French Press
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Trap Bar)
2
6 reps
-
7
Hollow Hold
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chin-Up (Bodyweight)
3
1 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Shrug (Dumbbell)
2
12 reps
-
8
Hanging Knee Raise
3
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Pull-Up (Weighted)
3 Sets
5 Reps
@9
4
Lateral Raise (Machine)
3 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Overhead Press (Barbell)
3 Sets
6 Reps
-
4
French Press
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Shrug (Trap Bar)
2 Sets
6 Reps
-
7
Hollow Hold
3 Sets
1 mins
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
1 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Shrug (Dumbbell)
2 Sets
12 Reps
-
8
Hanging Knee Raise
3 Sets
1 Reps
-