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

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Weighted)

Barbell Row

Wide Grip Lat Pulldown

Single Arm Iso Row

Face Pull

Side Plank

Back

Military Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Front Raise

Up Down Plank

Shoulder & Upper Chest

Optional session, I don't like to completely kill the legs even for a V-Taper style

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Lying Leg Curl

Standing Calf Raise

Stretching

Light Legs & Core

Lat Pulldown (Neutral Grip)

T-Bar Row

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Dynamic Side Plank

Back & Biceps

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Reverse Pec Deck

Close Grip Bench Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Cable Crunch

Shoulder & Triceps

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