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BoostcampPNG

V-Taper

by Luis S.

Program Description

V-Tape shaper with a minimalist approach

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 09:03
  • Last Edited
    Feb 03, 2025 08:56
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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
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Reverse Pec Deck
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 8-9
2
Good Morning
3
8-10 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8-9
2
Meadow Row
3
10-12 reps
RPE 8-9
3
Pec Deck (Machine)
3
12-15 reps
RPE 8-9
4
Lying Side Lateral Raise
3
10-12 reps
RPE 8-9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
7
Jog
1
20-30 mins
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Glute Bridge (Machine)
3
12-15 reps
RPE 8-9
5
Calf Raise (Leg Press)
5
10-12 reps
RPE 8-9
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8-9
7
Elliptical
1
15-20 mins
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8-9
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Lat Pulldown
3 Sets
12-15 Reps
@8-9
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8-9
5
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8-9
6
Reverse Pec Deck
3 Sets
12-15 Reps
@8-9
7
Jog
1 Set
20-30 mins
@8-9
Day 2
1
Squat (Low Bar)
3 Sets
4-6 Reps
@8-9
2
Good Morning
3 Sets
8-10 Reps
@8-9
3
Leg Extension
3 Sets
10-12 Reps
@8-9
4
Glute Kickback
3 Sets
12-15 Reps
@8-9
5
Hack Squat Calf Raise
5 Sets
10-12 Reps
@8-9
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@8-9
7
Elliptical
1 Set
15-20 mins
@7-8
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8-9
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8-9
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8-9
6
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8-9
7
Jog
1 Set
20-30 mins
@8-9
Day 4
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8-9
2
Meadow Row
3 Sets
10-12 Reps
@8-9
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@8-9
4
Lying Side Lateral Raise
3 Sets
10-12 Reps
@8-9
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8-9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8-9
7
Jog
1 Set
20-30 mins
@8-9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
4
Glute Bridge (Machine)
3 Sets
12-15 Reps
@8-9
5
Calf Raise (Leg Press)
5 Sets
10-12 Reps
@8-9
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@8-9
7
Elliptical
1 Set
15-20 mins
@7-8