Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-70 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Bored and looking for a new routine to spark your interest?
While I don’t normally support program hopping, sometimes you just need a change.
Whether it be because you are tired of the same old protocol or because your progress has stalled, sometimes you just got to move on from your current program.
Whatever your own personal reason is, I think you’ll like this routine.
Recommended: Need help building muscle? Take our Free Muscle Building Course
Workout Overview
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).
Weight
When selecting a weight, try to choose a weight that will challenge you for the prescribed rep ranges. You should finish each set feeling as though you could get just 1-2 more reps if really pushed to do so.
Tempo
Rep tempo should be relatively slow on each lift. Follow a 2/0/2 tempo when performing each exercise.
Rest
Rest periods will be relatively individualized. I would recommend keeping them to a minimum. Rest just long enough to recover and then jump into your next set. For most, this will be somewhere between 1-2 minutes in between sets.
Day 1: Push Workout
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 4 | 6-8 |
| Dumbbell Bench Press | 3 | 10-12 |
| Seated Dumbbell Press | 4 | 6-8 |
| Lateral Raises | 3 | 12-15 |
| (Weighted) Dips | 4 | 8 |
Day 2: Pull Workout
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Row | 4 | 6-8 |
| One Arm Dumbbell Row | 3 | 10-12 Each |
| (Weighted) Chin Up | 4 | 8 |
| Lat Pull Down | 3 | 10-12 |
| Wide Grip Bicep Curl | 3 | 12 |
Day 3: Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 4 | 6-8 |
| Leg Extensions | 3 | 10-12 |
| RDL | 4 | 6-8 |
| Leg Curls | 3 | 10-12 |
| Seated Calf Raise | 4 | 8-10 |
| Standing Calf Raise | 4 | 12-15 |
Day 4: V Taper Focused Day
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 3 | 12 |
| Machine Shoulder Press | 3 | 10 |
| Cable Lateral Raise | 3 | 12 |
| Seated Cable Row | 3 | 10 |
| Wide Grip Lat Pull Down | 3 | 12 |
Wrap Up
The program above is for anyone looking for a change of pace routine and is perfect for helping you build a “V”-taper.
It can be used during both fat loss and muscle building phases depending on how you set up your nutrition at the time of performing it.
One can utilize this program for however long s/he likes, however, the minimum recommended duration is 6 weeks.
If you have any additional questions about the workout, please feel free to leave us a comment below.
137 Comments
Can i do biceps dumpbell curls, not wide grip?
Yes you can, Mik!
what about cardio and abs ? and how many rest days would you suggest ?
Hi Kazi, you can do cardio post-training 2-3 days a week. As for abs, you can do them twice a week with any workouts you like. We have several ab workouts to choose from at the link below.
https://www.muscleandstrength.com/workouts/abs
Rest: Take a rest day when you feel you need it but definitely after a max of three days in a row of training.
Can I pair this with a post 20 minutes hit cardio
Yes, you can.
Can I replace the RDL with stiff leg Deadlift? Is that program suitable for advanced lifters?
Hi, yes and yes. SLDL is suitable, and advanced lifters can benefit from this program. If you run it, please let us know how it goes. Thank you for reading M&S!
Can I do this 4 days in a row
Hi Lee, if you're an advanced lifter, you might be able to get away with it. Generally, taking a day off after two days of lifting in a row helps maximize recovery.
Is waiting 48 hours after doing the v taper day enough time to hit chest again?
Hi Steve, I would say 96 hours would be optimal. 48 is just a bit too soon.
Does it matter if I do regular pull-ups instead of chin-ups? And can I add in a tricep exercise on push day, hammer curls on pull day, and a tricep–bicep superset on V-taper day?
Hi Elias, I see no issues with any of these except maybe the tricep/bicep superset on V-Taper day. The bis and tris will already have been worked through other exercises (bis with pull muscles and tris through push muscles). That extra superset may not be overkill, but the extra injury risk wouldn't be worth the minimal reward, if any, that it offers.
Can i change Bent Over Row to Chest Supported T Bar Row and One Arm Dumbbell Row to Seatet Cable Row?
Hi Elias, I see no issues here, go for it!
I'm not very keen on dips puts alot of strain on my shoulders which I have problems with inflamed bursa ..
So I can add to this workout if I need to ..
You can, and in that case, decline movements are going to be the way to go. If your gym has chest press machines with decline options, that would be your best bet.
Could I add anything in for outer lower chest within this routine?? As that is underdeveloped compared to the rest of my chest ?? Without over training..
Hi Lee, the dips should address the lower chest, and you could also had wide grip decline presses. Just follow similar sets and reps.
I hope that helps.
I like this workout routine..
But my lower and outer chest are underdeveloped compared to the rest of my chest .
Any ideas what I could add in or replace to focus abit more on them areas?? Without over training anything ..
Why are arms left out of the workout? All I see is 1 exercise for biceps
I cannot answer this for the author, Marcello. However, I think if you wanted to add an exercise or two for the biceps, that would be ok.
Hope that helps!
There is enough work for arms doing the other lifts. My arms grew with out adding and extra lifts.
I just came from doing your 4 day maximum mass workout split and wanted to change it up. Only question I have is will I be able to build muscle if this split is considerably lower volume than what I was doing even though I will be hitting muscle groups multiple times a week? I was doing like 14-16 sets for my chest on the 4 day split in one workout. Now with this it looks like I will be getting 9-12 per week, so considerably lower volume overall.
Hi Tyler, I believe you will. Even though the volume is lower, you can push yourself with more weight and maximize recovery in between the workouts. So, after doing higher volume as you were with the previous program, this one would be a nice change of pace. Make the sets you do count, and I think progress will still come.
Hi Josh thank you for the program. I’m only able to mange 1 proper pull up what do I do in this situation? Also I had surgery on my legs so I’m not able to train legs can I still run this program without leg day? Thank you
Hi Samuel, you can do either assisted pullups or pulldowns if you have access to a cable station. And yes, hold off on legs for the time being.
Hope this helps!
Hey,
I’m currently 76.6 kg and 184 cm tall, with an estimated body fat of around 20%. My goal is to build a well-defined V-taper, broad shoulders (which I naturally have, thanks to genetics), a strong back, a lean waist, and overall better muscle definition. My arms are a bit on the skinnier side compared to my overall body mass, so I’d like to bring them up as well.
I recently got back into the gym after a two-year break, and I’m feeling a bit lost with all the conflicting advice I’m seeing online. My gym coach is charging an absurd extra fee for a proper workout plan, which I find unfair, so I’m doing my own research.
Is the workout I’m currently following effective for my goals, or would you recommend a better routine? I’d really appreciate some guidance on this!
Thanks in advance,
Faraj
Hi Faraj, what workout are you currently doing? You did not establish that in your question.
Hello,
I am 200lbs and 5'7" and overweight. I would like to achieve fat loss and muscle building, is that possible? You mentioned this may be done by how you "set up your nutrition." Can you please suggest specifics on how to "set up your nutrition." Should I work on fat loss and then muscle building? Thanks.
"It can be used during both fat loss and muscle building phases depending on how you set up your nutrition at the time of performing it."
Armando
Hi Armando, It is possible, and I suggest focusing on fat loss first, especially if you are new to consistent training. As you train hard and feed your body properly, you can build muscle along the way. It won't be significant, but you will be on the right track.
This guide can help you plan out your fat loss nutrition, and there are other tips to help you.
https://www.muscleandstrength.com/expert-guides/fat-loss
Any reason not to include a fly exercise or specific trap movement?
Hi Michael, not sure why they were not included, but feel free to add one of each if you like.
Hope this helps!
hi i just finished first day of your program , it was a quality workout experience , thank u for that
one problem that i encountered with is that for example i could lift 20 kg seated shoulder press when i was training muscle split but i had to pick 15 kg dumbells to be able to finish sets cause of all the pushing got me weaker my question is how does this affects muscle growth?
Hi Azad, that is fine. Eventually, the strength will come. If going lighter helps you finish the set, that is what is most important right now. Please keep us posted as you progress and come on back if you have questions along the way!
Is there a rest day every 4 training days?
in other words, the routine will be like:
Push
pull
leg
V taper
rest
Push
pull
leg
V taper
and so on.
If you have been training for a while and can handle that schedule, then yes. Newer folks may want to do a day off after two days of training in a row to recover properly. So, that would look like this.
Push, Pull, OFF, Leg, V-Taper, OFF, Repeat.
Hope this helps!
Can i add deadlift on the pull day and also add a tricep workout?
Hi Quazi, if you want to do deadlifts, replace the bent-over rows with them because you already have dumbbell rows in the workout but don't need the extra volume. Swap instead of add.
As for triceps, you could add an exercise or even two here if you like. What do you have in mind? Hope this helps!
Front squats hurt my hands or shoulders no matter how I try and do them is there a different workout ment for the intended muscle group that I could do?
Have you tried Zercher squats, Shane?
https://www.muscleandstrength.com/articles/complete-guide-to-zercher-squats
Absolutely loving this workout plan! One Question: Am I overlooking something or is this plan missing a dedicated triceps exercise?
Hi Weyland, good question. Dips are meant for triceps, but they do also work chest and shoulders. If you feel the tris need more work, go with an overhead extension or pushdown.
Thanks for the great program.
I have a question regarding forearms. Are they automatically worked with some lifts or should I add isolated exercises?
Hi Alex, a solid and very tight grip would help the forearms indirectly. If you really need to focus on them, then do hammer curls and reverse curls on the pull workout for similar sets and reps. This would definitely help you.
Notice there isn’t a lot of “arm” workouts. Is it worth adding a bit in. Or are they hit throughout the other exercises
Hi Hamish, the biceps and triceps will get worked with the other upper body exercises. If you wanted to add one exercise for each in the upper body workouts, that would be ok. Just follow similar sets and reps. I hope this helps!
To use this routine as a fat burner, would I do light weight and high reps? What should the rep range be? Thank you.
Hi AJ, This is a versatile program. So, follow the workout as recommended, even with fat loss being the goal. Your nutrition and cardio will help you with fat loss.