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!

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

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

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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

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

Lat Pulldown (Neutral Grip)

T-Bar Row

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Dynamic Side Plank

Back & Biceps

Chin-Up (Weighted)

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