\V-Taper/ 3 Day FBW

This program is designed to build a V-taper focused physique through full-body hypertrophy training with a strategic emphasis on back width and shoulder development. Volume is carefully distributed to maximize growth while managing fatigue, allowing consistent progression across compound lifts and targeted isolation work. Built-in deload phases ensure long-term recovery, sustainability, and performance, making the program ideal for intermediate lifters pursuing aesthetic balance and structural upper-body dominance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Leg Press

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Lateral Raise (Cable)

Face Pull

Ab Wheel

Deload

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Romanian Deadlift (Barbell)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Hanging Leg Raise

Deadlift (Barbell)

Overhead Press (Barbell)

Chest Supported Row (Dumbbell)

Chest Fly (Cable)

Lat Pulldown (Single Arm)

Cable Crunch

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