Program Description
Recommended Schedule: Monday - Pull Tuesday - Push Wednesday - rest Thursday- Full Body Friday - Shoulder Saturday- rest Sunday - rest
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedSep 13, 2024 10:55
- Last EditedJun 18, 2025 12:22

Summary
Unleash your potential with the Pure AesthetiX: V-Taper Hypertrophy Program, an 8-week journey designed to sculpt your physique and enhance your V-taper. Committing to just 4 days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on building strength and muscle definition in your back, chest, and arms. This program is perfect for those working out in a garage gym, featuring essential movements like barbell rows, incline presses, and pull-ups to maximize your gains. Get ready to transform your body and achieve the aesthetic look you desire!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Seated Row (Cable)
2
8-15 reps
-
4
Face Pull
2
12-20 reps
-
5
Bicep Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
2
10-15 reps
-
6
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Lat Pulldown
3
8-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lying Pullover (Cable)
2
8-15 reps
-
5
Preacher Curl (Dumbbell)
2
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-20 reps
-
4
Upright Row (Cable)
2
8-12 reps
-
5
Front Raise
2
12-20 reps
-
6
Lateral Raise (Cable)
2
12-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)4 Sets
5-10 Reps
-
2
Pull-Up (Bodyweight)3 Sets
AMRAP
-
3
Seated Row (Cable)2 Sets
8-15 Reps
-
4
Face Pull2 Sets
12-20 Reps
-
5
Bicep Curl (Barbell)2 Sets
10-15 Reps
-
6
Hammer Curl2 Sets
10-15 Reps
-
Day 2
1
Incline Bench Press (Barbell)4 Sets
5-10 Reps
-
2
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)2 Sets
12-20 Reps
-
4
Dip (Bodyweight)3 Sets
AMRAP
-
5
Pec Deck (Machine)2 Sets
10-15 Reps
-
6
Tricep Extension (Cable)2 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)4 Sets
5-10 Reps
-
2
Lat Pulldown3 Sets
8-15 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Lying Pullover (Cable)2 Sets
8-15 Reps
-
5
Preacher Curl (Dumbbell)2 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)2 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)4 Sets
5-10 Reps
-
2
Lateral Raise (Dumbbell)2 Sets
12-20 Reps
-
3
Rear Delt Fly (Cable)2 Sets
12-20 Reps
-
4
Upright Row (Cable)2 Sets
8-12 Reps
-
5
Front Raise2 Sets
12-20 Reps
-
6
Lateral Raise (Cable)2 Sets
12-20 Reps
-