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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
    Jun 18, 2025 10:08

Summary

Transform your physique with the V-Shape V2.0 program, a comprehensive 4-week training plan designed to sculpt your upper body and build powerful legs. Committing to five days a week, you'll engage in targeted workouts that include barbell squats, overhead presses, and more, ensuring you maximize muscle growth and strength. Each session is crafted to challenge you, pushing your limits while focusing on form and technique. Get ready to carve out that V-taper and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Hamstrings
10%
Front Delts
9.9%
Upper Back
8.6%
Biceps
8.5%
Glutes
8.4%
Lats
7.9%
Middle Delts
6.3%
Chest
6.3%
Triceps
6%
Calves
5%
Lower Back
4.8%
Abs
3%
Rear Delts
2.6%
Forearms
1.4%
Adductors
1%
Abductors
0.4%
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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
Squat (Barbell)
4
6 reps
80%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
83%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Stiff Leg Deadlift
3
10 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Stiff Leg Deadlift
3
10 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
15 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
80%
2
Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
83%
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
85%
2
Lat Pulldown
3
10 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3 reps
90%
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Pec Deck (Machine)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
80%
2
Front Raise
3
10 reps
RPE 8
3
Skull Crusher
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
83%
2
Front Raise
3
10 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8.5
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
85%
2
Front Raise
3
10 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 9
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Front Raise
3
10 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9.5
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Hack Squat
3
10 reps
RPE 8
3
Good Morning
3
15 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
83%
2
Hack Squat
3
10 reps
RPE 8.5
3
Good Morning
3
15 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Hack Squat
3
10 reps
RPE 9
3
Good Morning
3
15 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hack Squat
3
10 reps
RPE 9.5
3
Good Morning
3
15 reps
RPE 9.5
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
83%
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
3
15 reps
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
85%
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
90%
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Chest Press (Machine)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
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