Build Your V-Taper
Goal: Increase Back & Shoulder Width
Duration: 5 Days
Rest: 60–90 seconds between hypertrophy sets, 2–3 minutes on heavy compounds.
Day 1 – Heavy Back
1. Weighted Pull-Ups – 4 × 6-8
2. Barbell Bent-Over Rows – 4 × 6-8
3. Wide-Grip Lat Pulldowns – 3 × 10-12
4. Chest-Supported Rows – 3 × 10
5. Straight-Arm Cable Pulldowns – 3 × 12-15
Finisher:
Dead Hang – 3 sets × max time
Day 2 – Shoulder Width Focus
1. Standing Barbell Overhead Press – 4 × 6-8
2. Dumbbell Lateral Raises – 4 × 12-15
3. Cable Lateral Raises – 3 × 15 (each arm)
4. Rear Delt Flyes (Machine or Pec Deck) – 4 × 12-15
5. Face Pulls – 3 × 15
Burnout:
100 Total Lateral Raises
(Use light dumbbells and complete in as few sets as possible.)
Day 3 – Legs & Core
1. Back Squats – 4 × 6-8
2. Romanian Deadlifts – 3 × 8-10
3. Bulgarian Split Squats – 3 × 10 each leg
4. Walking Lunges – 2 × 20 steps
5. Standing Calf Raises – 4 × 15
Core Circuit (3 Rounds)
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Hanging Leg Raises × 12
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Cable Crunches × 15
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Plank × 60 sec
Day 4 – Back Volume
1. Neutral-Grip Pull-Ups – 4 × AMRAP
2. Single-Arm Dumbbell Rows – 3 × 10 each side
3. Seated Cable Rows (Wide Grip) – 3 × 12
4. Close-Grip Lat Pulldowns – 3 × 12
5. Straight-Arm Rope Pulldowns – 3 × 15
Finisher:
Farmer Carries – 3 × 40 yards
Day 5 – Shoulder Detail & Arms
1. Arnold Press – 4 × 8-10
2. Leaning Cable Lateral Raises – 3 × 12-15
3. Rear Delt Cable Flyes – 3 × 15
4. Dumbbell Upright Rows – 3 × 10-12
Superset A (3 Rounds)
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EZ Bar Curl × 10
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Rope Triceps Pushdown × 12
Superset B (3 Rounds)
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Hammer Curl × 12
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Overhead Rope Extension × 12
Finisher:
Battle Ropes – 30 sec on / 30 sec off × 8 rounds
Weekly Tips
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Prioritize full range of motion on every lat exercise.
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Control the lowering (eccentric) phase for 2–3 seconds.
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Train close to failure on the final set of each exercise while maintaining good form.
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Eat enough protein (0.7–1.0g per pound of body weight) and progressively increase weight or reps each week.
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Recovery is key—sleep 7–9 hours per night to maximize muscle growth.
