logo
V-Shape Sculptor
by Luis S.
Program Description
A comprehensive training regimen designed for hypertrophy and strength. It is tailored to enhance a V-Shape body by focusing on the development of the back, shoulders, arms and lower body.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Jan 26, 2024 08:12
Last Edited
May 07, 2024 10:14
down_app
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Plank
3 Sets
30 secs
@9
6B
Russian Twist
3 Sets
30 Reps
@9
6C
Lying Leg Raise
3 Sets
30 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
T-Bar Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Face Pull
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 3
1
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
2
One Arm Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
3
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
4
Single Arm Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Extension (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
DB Hip Hugger
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Hack Squat
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Decline Crunch
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6B
Leg Raise (Captain's Chair)
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 5
1
Pull-Up (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@9.5
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
4
Incline Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Preacher Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
T-Bar Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Face Pull
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 3
1
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
2
One Arm Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
3
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
4
Single Arm Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Extension (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
DB Hip Hugger
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 5
1
Pull-Up (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@9.5
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
4
Incline Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Preacher Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 1
1
High Bar Squat (Barbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Plank
3 Sets
30 secs
@9
6B
Russian Twist
3 Sets
30 Reps
@9
6C
Lying Leg Raise
3 Sets
30 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Hack Squat
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Decline Crunch
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6B
Leg Raise (Captain's Chair)
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
T-Bar Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Face Pull
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 3
1
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
2
One Arm Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
3
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
4
Single Arm Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Extension (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
DB Hip Hugger
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 5
1
Pull-Up (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@9.5
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
4
Incline Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Preacher Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 1
1
High Bar Squat (Barbell)
4 Sets
4 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Plank
3 Sets
30 secs
@9
6B
Russian Twist
3 Sets
30 Reps
@9
6C
Lying Leg Raise
3 Sets
30 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
80%
2
Hack Squat
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Decline Crunch
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6B
Leg Raise (Captain's Chair)
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
T-Bar Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Face Pull
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 3
1
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
2
One Arm Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
3
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
4
Single Arm Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Extension (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
DB Hip Hugger
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 5
1
Pull-Up (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@9.5
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
4
Incline Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Preacher Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 1
1
High Bar Squat (Barbell)
4 Sets
3 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Plank
3 Sets
30 secs
@9
6B
Russian Twist
3 Sets
30 Reps
@9
6C
Lying Leg Raise
3 Sets
30 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
3 Reps
85%
2
Hack Squat
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Decline Crunch
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6B
Leg Raise (Captain's Chair)
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 1
1
High Bar Squat (Barbell)
2 Sets
6 Reps
50%
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
2 Sets
12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
5
Seated Calf Raise
3 Sets
15 Reps
@8
6A
Plank
3 Sets
30 secs
@9
6B
Russian Twist
3 Sets
30 Reps
@9
6C
Lying Leg Raise
3 Sets
30 Reps
@9
Day 2
1
Bent Over Row (Barbell)
2 Sets
8 Reps
@7
2
Lat Pulldown
2 Sets
10 Reps
@7
3
T-Bar Row
2 Sets
12 Reps
@7
4
Face Pull
2 Sets
15 Reps
@7
5
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
6
Hammer Curl
2 Sets
12 Reps
@7
Day 3
1
Pec Deck (Machine)
2 Sets
12 Reps
@7
2
One Arm Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
15 Reps
@7
4
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Tricep Extension (Machine)
2 Sets
12 Reps
@7
6
DB Hip Hugger
2 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
6 Reps
50%
2
Hack Squat
2 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@7
4
Lunge (Dumbbell)
2 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@8
6A
Decline Crunch
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6B
Leg Raise (Captain's Chair)
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 5
1
Pull-Up (Weighted)
2 Sets
6 Reps
@7
2
Bent Over Row (Dumbbell)
2 Sets
8 Reps
@7
3
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
6
Preacher Curl (Barbell)
2 Sets
12 Reps
@7