logo
BoostcampPNG

V-Taper

by Shemar M.
1 athletes joined

Program Description

To get a V taper

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 04, 2025 12:34
  • Last Edited
    Jun 04, 2025 03:52
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
10-12 reps
3-5 reps
10-12 reps
RPE 7
RPE 9
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
10-12 reps
3-5 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Deficit Push Up
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8
5
Reverse Pec Deck
2
10-12 reps
RPE 8
6
Lying Leg Curl
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Leg Extension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Standing Pullover (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
1 Set
10-12 Reps
3-5 Reps
10-12 Reps
@7
@9
@8
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
3-5 Reps
@8
@9
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@8
4
Dip (Weighted)
2 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
6
Deficit Push Up
2 Sets
10-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@6
@8
2
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
8-12 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Leg Extension
3 Sets
10-12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
8 Reps
@8
2
Wide Grip Lat Pulldown
2 Sets
10-12 Reps
@8
3
Lat Pulldown
2 Sets
10-12 Reps
@8
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@8
5
Reverse Pec Deck
2 Sets
10-12 Reps
@8
6
Lying Leg Curl
2 Sets
10-12 Reps
@8
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8
2
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10-12 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Leg Extension
3 Sets
10-12 Reps
@8
Day 5
1
Pull-Up (Weighted)
2 Sets
8 Reps
@8
2
Seated Military Press (Smith Machine)
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
2 Sets
10-12 Reps
@8
4
Single Arm Rear Delt Cable Fly
2 Sets
8-10 Reps
@8
5
Standing Pullover (Cable)
2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8