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V-Shape V2.0
by Luis S.
Program Description
Achieve a V-Shape look while balancing strength with hypertrophy
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Mar 10, 2024 11:57
Last Edited
May 14, 2024 03:13
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
25 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
4 Sets
6 Reps
80%
2
Front Raise
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
15 Reps
@8
4
Reverse Pec Deck
3 Sets
10 Reps
@9
5
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@9.5
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
80%
2
Hack Squat
3 Sets
10 Reps
@8
3
Good Morning
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
25 Reps
@9.5
Day 5
1
Pull-Up (Weighted)
4 Sets
6 Reps
80%
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Chest Press (Machine)
3 Sets
15 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
25 Reps
@9.5
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
80%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
3 Sets
15 Reps
@8
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
25 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
83%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@8.5
4
Leg Extension
3 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
25 Reps
@9.5
Day 2
1
Bent Over Row (Barbell)
4 Sets
5 Reps
83%
2
Lat Pulldown
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
3 Sets
15 Reps
@8.5
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
25 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
83%
2
Front Raise
3 Sets
10 Reps
@8.5
3
Skull Crusher
3 Sets
15 Reps
@8.5
4
Reverse Pec Deck
3 Sets
10 Reps
@9
5
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@9.5
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
83%
2
Hack Squat
3 Sets
10 Reps
@8.5
3
Good Morning
3 Sets
15 Reps
@8.5
4
Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
25 Reps
@9.5
Day 5
1
Pull-Up (Weighted)
4 Sets
5 Reps
83%
2
Seated Row (Cable)
3 Sets
10 Reps
@8.5
3
Chest Press (Machine)
3 Sets
15 Reps
@8.5
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
25 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
85%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
25 Reps
@9.5
Day 2
1
Bent Over Row (Barbell)
4 Sets
4 Reps
85%
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Pec Deck (Machine)
3 Sets
15 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
25 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
4 Sets
4 Reps
85%
2
Front Raise
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
15 Reps
@9
4
Reverse Pec Deck
3 Sets
10 Reps
@9
5
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@9.5
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
85%
2
Hack Squat
3 Sets
10 Reps
@9
3
Good Morning
3 Sets
15 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
25 Reps
@9.5
Day 5
1
Pull-Up (Weighted)
4 Sets
4 Reps
85%
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
25 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
90%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@9.5
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
25 Reps
@9.5
Day 2
1
Bent Over Row (Barbell)
4 Sets
3 Reps
90%
2
Lat Pulldown
3 Sets
10 Reps
@9.5
3
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
25 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
4 Sets
3 Reps
90%
2
Front Raise
3 Sets
10 Reps
@9.5
3
Skull Crusher
3 Sets
15 Reps
@9.5
4
Reverse Pec Deck
3 Sets
10 Reps
@9
5
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@9.5
Day 4
1
Deadlift (Barbell)
4 Sets
3 Reps
90%
2
Hack Squat
3 Sets
10 Reps
@9.5
3
Good Morning
3 Sets
15 Reps
@9.5
4
Leg Curl
3 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
25 Reps
@9.5
Day 5
1
Pull-Up (Weighted)
4 Sets
3 Reps
90%
2
Seated Row (Cable)
3 Sets
10 Reps
@9.5
3
Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
25 Reps
@9.5