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Calisthenics 5 Day PPL V-Taper Focus

by Jonathan M.

Program Description

Build strength and muscle focused on a v-taper look. Reach hypertrophy for maximum muscle growth but take time to rest up to 3-5 minutes to be able to complete each set. Time for workouts will depend on you and rep range and variation will as well. If you can knock out 12-15 pull ups make them as slow as possible, then wide, if thats too easy add weight to try archer, keep it varied to reach atrophy but don't rush through the progressions.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 03:41
  • Last Edited
    Feb 20, 2026 12:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.7%
Triceps
15.5%
Front Delts
14.7%
Lats
13.3%
Abs
6.6%
Middle Delts
6.1%
Chest
5.5%
Hamstrings
5%
Biceps
3.9%
Rear Delts
3.3%
Glutes
3.3%
Quadriceps
1.7%
Other
1.7%
Adductors
0.8%
Lower Back
0.8%
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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
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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
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
4
-
2
Dips Between Chairs
4
-
3
Pike Push Up
4
-
4
Diamond Push Up
3
-
5
L sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
-
2
Inverted Row
4
-
3
Chin-Up (Bodyweight)
3
-
4
Straight Arm Pulldown
3
-
5
Hanging Knee Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Glute-Ham Raise
3
-
3
Nordic Curl
3
-
4
Plank
3
-
5
Jump Rope
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
4
-
2
Dips Between Chairs
3
-
3
Push Up
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Planche Lean
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Inverted Row
3
-
3
Chin-Up (Bodyweight)
4
-
4
Face Pull
3
-
5
Reverse Abs Crunch (Bodyweight)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Decline Push Up
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Dips Between Chairs
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Pike Push Up
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Diamond Push Up
1 Set
1 Set
1 Set
-
-
-
5
L sit
1 Set
1 Set
1 Set
-
-
-
Day 2
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Inverted Row
1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
-
-
-
5
Hanging Knee Raise
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
-
-
-
2
Glute-Ham Raise
1 Set
1 Set
1 Set
-
-
-
3
Nordic Curl
1 Set
1 Set
1 Set
-
-
-
4
Plank
1 Set
1 Set
1 Set
-
-
-
5
Jump Rope
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Pike Push Up
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Dips Between Chairs
1 Set
1 Set
1 Set
-
-
-
3
Push Up
1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
5
Planche Lean
1 Set
1 Set
1 Set
-
-
-
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
-
-
-
2
Inverted Row
1 Set
1 Set
1 Set
-
-
-
3
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
-
-
-
5
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
-
-
-