Pure AesthetiX: V-Taper Powerbuilding Program

Recommended Training Schedule:
Monday: Back and Legs
Tuesday: Chest, Shoulders, and Arms
Wednesday: Rest
Thursday: Chest, Shoulders, and Legs
Friday: Shoulders and Arms
Saturday: Cardio and Abs
Sunday: Rest

Program Goal:
The main goal of the program is to make you stronger as well as improving your muscle mass by emphasizing the V-taper.

Program Overview:
This program utilizes a variety of rep ranges to optimize strength and hypertrophy.

Top Set with Back-Off Sets: Employed for the primary powerlifting movements (Squat, Bench Press, Deadlift) to maximize strength gains and enhance neural adaptations.

Reverse Pyramid Sets: Utilized for secondary compound lifts, providing additional volume while maintaining a focus on strength development.

Pyramid Sets: Implemented for accessory movements to increase time under tension and emphasize hypertrophy.

Exercise Selections:
The selected exercises are designed to enhance both strength and aesthetic appearance, with a strong emphasis on developing the shoulders and back.

This program incorporates a Daily Undulating Periodization (DUP) approach, featuring both heavy and volume-focused sessions for each of the big three lifts, as well as the overhead press. This DUP methodology is a well-established strategy that effectively increases strength while also optimizing hypertrophy.

Progression Strategy:
Aim to progressively increase the weight lifted, whether on a weekly, biweekly, or other feasible basis, depending on your individual fitness level. Adhere to the prescribed RPE (Rate of Perceived Exertion) ranges for optimal results.

Accessory Exercises:
Accessory movements are suggestions and may be replaced with similar exercises or entirely different ones to better align with your specific needs, goals, and available resources. Focus on making consistent progress throughout the duration of the program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bent Over Row (Barbell)

Lat Pulldown (Neutral Grip)

Stiff Leg Deadlift

Standing Pullover (Cable)

Face Pull

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Deadlift (Barbell)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Lying Leg Curl

Overhead Press (Barbell)

Incline Curl (Dumbbell)

Reverse Pec Deck

Rope Hammer Curl

Lateral Raise (Cable)

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