logo
BoostcampPNG

4 DAY MUSCLE BUILDING WORKOUT: PPL SPLIT W/ V TAPER

by Nick A.
1 athletes joined

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

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 19, 2025 03:45
  • Last Edited
    May 25, 2025 09:02

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Dip (Weighted)
4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Curl
3 Sets
10 Reps
@7.5
5
Seated Calf Raise
4 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
@9