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V-Taper

by Luis S.
4.0
(1 rating)

Program Description

V-Tape shaper with a minimalist approach

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 09:03
  • Last Edited
    Jun 18, 2025 11:09

Summary

Transform your physique with the V-Taper program, a focused 4-week journey designed to sculpt your upper body and lower body for that coveted V-shaped silhouette. Comprising 5 training days each week, you'll engage in a mix of compound and isolation exercises, including bench presses, squats, and lat pulldowns, all tailored to enhance strength and definition. This program is perfect for those ready to push their limits and achieve a balanced, powerful look. Equip yourself with a full gym and get ready to see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8-9
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Lat Pulldown
3 Sets
12-15 Reps
@8-9
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8-9
5
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8-9
6
Reverse Pec Deck
3 Sets
12-15 Reps
@8-9
7
Jog
1 Set
20-30 mins
@8-9
Day 2
1
Squat (Low Bar)
3 Sets
4-6 Reps
@8-9
2
Good Morning
3 Sets
8-10 Reps
@8-9
3
Leg Extension
3 Sets
10-12 Reps
@8-9
4
Glute Kickback
3 Sets
12-15 Reps
@8-9
5
Hack Squat Calf Raise
5 Sets
10-12 Reps
@8-9
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@8-9
7
Elliptical
1 Set
15-20 mins
@7-8
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8-9
6
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8-9
7
Jog
1 Set
20-30 mins
@8-9
Day 4
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2
Meadow Row
3 Sets
10-12 Reps
@8-9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@8-9
4
Lying Side Lateral Raise
3 Sets
10-12 Reps
@8-9
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8-9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8-9
7
Jog
1 Set
20-30 mins
@8-9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
4
Glute Bridge (Machine)
3 Sets
12-15 Reps
@8-9
5
Calf Raise (Leg Press)
5 Sets
10-12 Reps
@8-9
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@8-9
7
Elliptical
1 Set
15-20 mins
@7-8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Luis S.Age 48, Man
5 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Great progression but requires a deload to recover afterwards