3.0
(1 rating)
Program Description
The following workout routine is a 4 day per week protocol. It follows a push, pull, legs split and adds in an extra day focused on building the muscles that help provide a “V”-taper illusion. It’s perfect for most intermediate lifters and can be performed for 6-8 weeks (or longer depending on your goals). https://www.muscleandstrength.com/workouts/4-day-ppl-and-v-taper-intensifier-workout
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout50 minutes
- CreatedJan 07, 2024 04:29
- Last EditedDec 02, 2024 11:02
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Dip (Weighted)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Chin-Up (Weighted)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Seated Calf Raise
4
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Shoulder Press (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Wide Grip Lat Pulldown
3
12 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7.5
5
Dip (Weighted)4 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)4 Sets
6 Reps
@7.5
2
Single Arm Row (Dumbbell)3 Sets
10 Reps
@7.5
3
Chin-Up (Weighted)4 Sets
8 Reps
@7.5
4
Lat Pulldown3 Sets
10 Reps
@7.5
5
Bicep Curl (Barbell)3 Sets
12 Reps
@7.5
Day 3
1
Front Squat (Barbell)4 Sets
6 Reps
@7.5
2
Leg Extension3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)4 Sets
6 Reps
@7.5
4
Leg Curl3 Sets
10 Reps
@7.5
5
Seated Calf Raise4 Sets
8 Reps
@7.5
6
Standing Calf Raise4 Sets
12 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@9
2
Shoulder Press (Machine)3 Sets
10 Reps
@9
3
Lateral Raise (Cable)3 Sets
12 Reps
@9
4
Seated Row (Cable)3 Sets
10 Reps
@9
5
Wide Grip Lat Pulldown3 Sets
12 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
Jason M.Age 53, Man
a month ago
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
I went back to the Muscle and Strength website. What this workout is missing is the super set fat burning and the 45 cardio at the end of the workout. This was a hypertrophy and fat burning workout to give you that v taper. I went back followed M&S work and saw a difference in my build doing the super sets and adding the cardio. Same with 8x8 workout.