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

by Sofiane Bouanika
5.0
(1 rating)

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 12, 2025 12:25

Summary

Transform your physique with the V-Taper program, designed to sculpt your upper body and enhance your overall strength in just 8 weeks. This 5-day-a-week regimen focuses on back, shoulders, and upper chest workouts, incorporating a mix of weighted pull-ups, barbell rows, and military presses to build a powerful V-taper silhouette. With the option for a leg day, you can tailor your training to fit your goals while maximizing muscle growth and definition. Get ready to elevate your lifting game and achieve the aesthetic you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.4%
Lats
14.6%
Front Delts
10.3%
Abs
8.8%
Biceps
8.6%
Middle Delts
8.3%
Rear Delts
7%
Triceps
6.8%
Chest
4.3%
Hamstrings
2.9%
Glutes
2.9%
Calves
2.2%
Quadriceps
1.6%
Forearms
1.3%
Other
0.5%
Lower Back
0.3%
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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
Chin-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 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
-
Day 4
1
Chin-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
-