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BoostcampPNG

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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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