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V- Taper 4 days (1 opt. leg day)

by Sofiane Bouanika

Program Description

IMPORTANT INSTRUCTIONS ON WEEKS PROGRESSION: TOTAL WEEK 8: W1-2: Poly 70-75%, Iso 65-70% W3-4 : +2,5 - 5% on weight OR +1 rep/set W5-6 : Poly 75-80%, stable volume W7 : Unload (-40% volume, weight 60%) W8 : New cycle with adjustments Can be shrinked down to 6 weeks if needed by removing weeks 6 and 8

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 07, 2025 07:19
  • Last Edited
    Aug 07, 2025 11:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
75%
2
Barbell Row
4
8 reps
70%
3
Wide Grip Lat Pulldown
4
10 reps
70%
4
Single Arm Iso Row
3
10-12 reps
65%
5
Face Pull
4
12-15 reps
65%
6
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
75%
2
Lateral Raise (Dumbbell)
4
12-15 reps
65%
3
Rear Delt Fly (Dumbbell)
4
12-15 reps
60%
4
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
5
Front Raise
3
12-15 reps
65%
6
Up Down Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
65%
2
Hip Thrust (Machine)
3
12 reps
70%
3
Lying Leg Curl
3
15 reps
65%
4
Standing Calf Raise
4
20 reps
65%
5
Side Plank
3
1 mins
-
6
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6-8 reps
80%
2
Lat Pulldown (Neutral Grip)
4
10 reps
70%
3
T-Bar Row
4
8 reps
75%
4
Bicep Curl (EZ Bar)
3
10-1 reps
70%
5
Incline Curl (Dumbbell)
3
10-12 reps
65%
6
Dynamic Side Plank
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
12-15 reps
65%
3
Reverse Pec Deck
4
12-15 reps
65%
4
Close Grip Bench Press (Smith Machine)
4
8-10 reps
75%
5
Single Arm Tricep Extension (Cable)
3
12-15 reps
65%
6
Cable Crunch
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
5 Sets
6-8 Reps
75%
2
Barbell Row
4 Sets
8 Reps
70%
3
Wide Grip Lat Pulldown
4 Sets
10 Reps
70%
4
Single Arm Iso Row
3 Sets
10-12 Reps
65%
5
Face Pull
4 Sets
12-15 Reps
65%
6
Side Plank
3 Sets
1 mins
-
Day 2
1
Military Press (Barbell)
4 Sets
6-8 Reps
75%
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
65%
3
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
60%
4
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
70%
5
Front Raise
3 Sets
12-15 Reps
65%
6
Up Down Plank
3 Sets
1 mins
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
65%
2
Hip Thrust (Machine)
3 Sets
12 Reps
70%
3
Lying Leg Curl
3 Sets
15 Reps
65%
4
Standing Calf Raise
4 Sets
20 Reps
65%
5
Side Plank
3 Sets
1 mins
-
6
Stretching
1 Set
5-10 mins
-
Day 4
1
Pull-Up (Weighted)
5 Sets
6-8 Reps
80%
2
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
70%
3
T-Bar Row
4 Sets
8 Reps
75%
4
Bicep Curl (EZ Bar)
3 Sets
10-1 Reps
70%
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
65%
6
Dynamic Side Plank
3 Sets
30 Reps
-
Day 5
1
Seated Overhead Press (Dumbbell)
4 Sets
6-8 Reps
75%
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
65%
3
Reverse Pec Deck
4 Sets
12-15 Reps
65%
4
Close Grip Bench Press (Smith Machine)
4 Sets
8-10 Reps
75%
5
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
65%
6
Cable Crunch
3 Sets
15-20 Reps
-