Intermediate–AdvancedFree
Beach Ready: V Taper Focus
45athletes running this program
iOS & Android
Overview
Length
9 weeks
Days / week
6 days
Level
Intermediate, Advanced
Goal
Muscle, Women's
Equipment
Full Gym
Session length
80 min
Beach ready in 10 (ish) weeks depending on your rest needs and current fitness. 2 phase: build, sharpen and mini-cut with de-loads as needed and on your own.
For intermediate or advanced lifters, as increases in volume are large and expects a degree of ability and fitness coming in. Also assumes you can double-progress on your own and that you will add or cut exercises/reps/weight as needed (more on the add/adjust side). No plan is going to be made for you, it’s for the broader group so you need to adjust according to your body, fitness level and personal goals.
Use second and fourth day for focus areas, here listed in a V-taper format. Adjust throughout as needed based on your individual needs. Also, includes little in the way of stretches or corrective measures as those are personal as well. I’ve included some of mine to provide a view of how it can be implemented, but it’s a bland representation that you need to adjust to you.
However, follow the structure, do no less than the sets prescribed and continue to increase weight and reps where possible to continue growth. Listen to your body, though. If you are at this stage, you should be used to adjusting your plans anyway if you are able, and want, to maximize.
Starting week 4, begin watching volume closely and ensure that each week volume is increasing. This should coincide with set improvements that are aligned to your goals.
Week 7, begin your cut and make sure you are upbeat and moving from exercise to exercise.
Finally, this is all for shit without diet. Bulk 7 weeks and cut out. Ideal if you start after a minicut. If you are over 15% body fat you won’t be “show” ready, and really, anything over 18% should go on decent cut before using this to bulk or sharpen as you’re only losing a couple percentage points on the cut here and will need to seriously cut otherwise. That said, this is good if you just want summer ready or to sharpen after extended bulks/minicuts. Also good if you typically stay between 12-18% and want to look good without being miserable during a long draw down.
Can also be repeated as often as needed to get where you want to be for your personal goals. You can make a lot of progress but make sure your goals/diet are aligned and reasonable.
Who it's for
Athletes at the Intermediate–Advanced level
Athletes focused on building muscle size
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)
Muscle engagement
Front
Back
Upper Back
13.2%
Lats
9.4%
Glutes
9%
Biceps
8.1%
Triceps
7.1%
Abs
6.9%
Quadriceps
6.2%
Front Delts
6.2%
Hamstrings
5.9%
Middle Delts
5.6%
Rear Delts
4.9%
Lower Back
4.2%
Chest
3.2%
Forearms
3%
Adductors
2.2%
Other
1.6%
Abductors
1.4%
Calves
1.4%
Olympic
0.4%
Week 1 Workouts
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Frog Hip Thrust | 2 | 10 reps | @7.5 |
| 2 | World's Greatest Stretch | 2 | 10 reps | @6 |
| 3 | Single Leg Hip Thrust | 2 | 12 reps | @7.5 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @8.5 |
| 5 | Band Pull Apart | 2 | 15 reps | @7.5 |
| 6 | Stiff Leg Deadlift | 3 | 8 reps | @8 |
| Superset | ||||
| 7A | Leg Press Calf Raises | 3 | 15 reps | @8 |
| 7B | Leg Press | 3 | 15 reps | @8 |
| 8 | Pec Deck (Machine) | 3 | 12 reps | @8 |
| 9 | High Row | 3 | 15 reps | @8 |
| 10 | Reverse Hyperextension | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Dumbbell Curl | 3 | 12 reps | @9 |
| 1B | Skull Crusher | 3 | 12 reps | @9 |
| 2 | 21s (EZ Bar) | 3 | 21 reps | @8.5 |
| Superset | ||||
| 3A | Tricep Pushdown (Cable) | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 3B | Reverse Tricep Extension | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| Superset | ||||
| 4A | Lat Pulldown (Close Grip) | 3 | 12 reps | @8.5 |
| 4B | Lat Pulldown (Neutral Grip) | 3 | 12 reps | @8.5 |
| 5 | Kettlebell Gorilla Row | 2 | 10 reps | @8 |
| Superset | ||||
| 6A | Plate Pinch | 2 | 2 min | @10 |
| 6B | Reverse Wrist Curl (Barbell) | 2 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Internal/eternal Rotation | 2 | 12 reps | @7 |
| 1B | Banded Clamshell | 2 | 12 reps | @7 |
| 1C | Hip Flexor Stretch | 2 | 12 reps | @7 |
| 1D | Stomach Vacuum | 2 | 20 reps | @9 |
| 2 | Squat (Barbell) | 1 | 5 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 3 | Shrug (Barbell) | 2 | 15 reps | @9 |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | @8 |
| 5 | High Pull | 4 | 12 reps | @8 |
| 6 | Lying Rear Lateral Raise | 4 | 12 reps | @8 |
| Superset | ||||
| 7A | Hip Adductor (Machine) | 2 | 12 reps | @8 |
| 7B | Hip Abductor (Machine) | 2 | 12 reps | @8 |
| 8 | Abs Crunch (Weighted) | 3 | 12 reps | @8 |
| 9 | Pallof Press | 2 | 10 reps | @8 |
| 10 | Leg Raise (Captain's Chair) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 5 | 10 reps | @8 |
| 2 | Chin-Up (Weighted) | 2 | 10 reps | @9 |
| 3 | Seated Row (Machine) | 2 | 25 reps | @7.5 |
| Superset | ||||
| 4A | Bayesian Curl | 2 | 20 reps | @7.5 |
| 4B | Tricep Kickback | 2 | 20 reps | @7.5 |
| 5 | Preacher Curl (Barbell) | 2 | 10 reps | @8 |
| 6 | Katana Extension | 3 | 12 reps | @8 |
| 7 | Dead Hang | 2 | 2 min | @9 |
| 8 | Plate Pinch | 2 | 2 min | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Good Morning | 1 | 5 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 10 reps | @8 |
| 3 | TRX Push-up | 3 | 10 reps | @7.5 |
| 4 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @8.5 |
| 5 | Face Pull | 4 | 15 reps | @8 |
| 6 | Back Extension | 2 | 12 reps | @8 |
| 7 | Leg Extension | 3 | 20 reps | @8.5 |
| 8 | Kettlebell Swing | 2 | 12 reps | @8 |
| 9 | Seated Calf Raise | 4 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Stomach Vacuum | 2 | 15 reps | @10 |
| 1B | V-Up | 2 | 20 reps | @9 |
| 1C | Leg Pull-In | 2 | 20 reps | @9 |
| 1D | Cannonball Crunch | 2 | 20 reps | @9 |
| 2 | Jump Rope | 2 | 3 min | @7.5 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Beach Ready: V Taper Focus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 80 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.
Beach Ready: V Taper Focus 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Beach Ready: V Taper Focus 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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