Joel Williams V Taper Workout
Based on Joel Williams videos
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Walking Lunge (Dumbbell) | 3 | 6–12 reps |
| 2B | Lying Leg Curl | 3 | 8–12 reps |
| Superset | |||
| 3A | Leg Extension | 4 | 6–12 reps |
| 3B | Leg Curl | 3 | 6–12 reps |
| Superset | |||
| 4A | Standing Calf Raise | 3 | 15–20 reps |
| 4B | Seated Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Walking Lunge (Dumbbell) | 3 | 6–12 reps |
| 2B | Lying Leg Curl | 3 | 8–12 reps |
| Superset | |||
| 3A | Leg Extension | 4 | 6–12 reps |
| 3B | Leg Curl | 3 | 6–12 reps |
| Superset | |||
| 4A | Standing Calf Raise | 3 | 15–20 reps |
| 4B | Seated Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Military Press (Barbell) | 3 | 6–20 reps |
| 1B | Lateral Raise (Dumbbell) | 3 | 6–20 reps |
| Superset | |||
| 2A | Front Raise | 4 | 15–20 reps |
| 2B | Rear Delt Fly (Dumbbell) | 4 | 15–20 reps |
| Superset | |||
| 3A | Bicep Curl (EZ Bar) | 3 | 6–12 reps |
| 3B | Tricep Pushdown (Cable) | 3 | 6–12 reps |
| Superset | |||
| 4A | Bicep Curl (Barbell) | 4 | 12–20 reps |
| 4B | Skull Crusher (Barbell) | 4 | 12–20 reps |
| Superset | |||
| 5A | Hammer Curl | 4 | 6–12 reps |
| 5B | Overhead Tricep Extension (Cable) | 4 | 6–12 reps |
| Superset | |||
| 6A | Wrist Curls | 3 | 12–20 reps |
| 6B | Reverse Wrist Curl (Barbell) | 3 | 12–20 reps |
| 7 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 8 | Dip (Bodyweight) | 1 | AMRAP |
| 9 | Push Up | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Military Press (Barbell) | 3 | 6–20 reps |
| 1B | Lateral Raise (Dumbbell) | 3 | 6–20 reps |
| Superset | |||
| 2A | Front Raise | 4 | 15–20 reps |
| 2B | Rear Delt Fly (Dumbbell) | 4 | 15–20 reps |
| Superset | |||
| 3A | Bicep Curl (EZ Bar) | 3 | 6–12 reps |
| 3B | Tricep Pushdown (Cable) | 3 | 6–12 reps |
| Superset | |||
| 4A | Bicep Curl (Barbell) | 4 | 12–20 reps |
| 4B | Skull Crusher (Barbell) | 4 | 12–20 reps |
| Superset | |||
| 5A | Hammer Curl | 4 | 6–12 reps |
| 5B | Overhead Tricep Extension (Cable) | 4 | 6–12 reps |
| Superset | |||
| 6A | Wrist Curls | 3 | 12–20 reps |
| 6B | Reverse Wrist Curl (Barbell) | 3 | 12–20 reps |
| 7 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 8 | Dip (Bodyweight) | 1 | AMRAP |
| 9 | Push Up | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 4–8 reps |
| 1B | Pull-Up (Weighted) | 3 | 4–8 reps |
| Superset | |||
| 2A | Bench Press (Dumbbell) | 3 | 6–12 reps |
| 2B | Dumbbell Row | 3 | 6–12 reps |
| 3 | Underhand Lat Pulldown | 2 | 6–12 reps |
| Superset | |||
| 4A | Incline Chest Press (Machine) | 3 | 6–12 reps |
| 4B | Seated Row (Cable) | 3 | 6–12 reps |
| 5 | Hanging Leg Raise | 3 | AMRAP |
| 6 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 4–8 reps |
| 1B | Pull-Up (Weighted) | 3 | 4–8 reps |
| Superset | |||
| 2A | Bench Press (Dumbbell) | 3 | 6–12 reps |
| 2B | Dumbbell Row | 3 | 6–12 reps |
| 3 | Underhand Lat Pulldown | 2 | 6–12 reps |
| Superset | |||
| 4A | Incline Chest Press (Machine) | 3 | 6–12 reps |
| 4B | Seated Row (Cable) | 3 | 6–12 reps |
| 5 | Hanging Leg Raise | 3 | AMRAP |
| 6 | Plank | 3 | 1 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Joel Williams V Taper Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Joel Williams V Taper Workout is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Joel Williams V Taper Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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