4 Day Muscle Building Workout: PPL Split w/ V Taper Intensifier

Build lean muscle mass with this 4 day weekly workout routine. The workout is a unique split that combines a push, pull, legs workout with a V-taper day.

Workout Summary

Build Muscle
8 weeks
45-70 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
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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.

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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).

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.

Rep tempo should be relatively slow on each lift. Follow a 2/0/2 tempo when performing each exercise.

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.

20 Comments+ Post Comment

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Posted Fri, 09/18/2020 - 06:57

Is this enough volume for true muscle building? All of the total reps (for each muscle group) is way under the recommended 90-120 reps per week to stimulate muscle growth. I’ve been doing PHAT with decent results but that one is a huge time eater. Trying this to save some time if possible.

Thoughts? Thanks in advance.

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Posted Fri, 09/25/2020 - 15:54

Hey Thomas - if you're looking for a program with more volume, check out this one: https://www.muscleandstrength.com/workouts/5-day-muscle-and-strength-bui...

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Posted Fri, 06/19/2020 - 19:48
Jacob David

What about rest days ?

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Posted Mon, 04/27/2020 - 15:47

a really good program,what comes after you finish this?

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Posted Mon, 07/20/2020 - 16:48

Hey William

There are lots of great workouts you can check out on our site. If you like the 4-Day split, I recommend this one.

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Posted Mon, 02/10/2020 - 19:33
Juan Toscano

Even though there is a day dedicated for pull and push. are any of these workouts targetting biceps and triceps directly?

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Posted Tue, 02/11/2020 - 13:04

Hi Juan,

Wide Grip curls and dips will both target those groups. There is plenty of direct and indirect arm work in this workout.

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Posted Thu, 02/06/2020 - 11:01

Hi, I have completed three other routines and feel it is time for me to get into intermediate lifting. How should I go about increasing my weight on the lifts?

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Posted Fri, 02/07/2020 - 14:15

Hi MC,

If you're asking how to increase your weight on lifts, you're likely still very much in the beginner stage. Everyone progresses differently. It may take some additional experimentation or working with a coach in person to learn what progressions are best for your individual goals.

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Posted Wed, 01/22/2020 - 12:14

Looks good. Will give it a try after I finish up my current upper/lower routine

Any tips on better learning when you’re truly getting near failure? Sometimes I think I am two away but then I’ll do a set where I just push all out and find I can do way more reps than when I stopped thinking I was two away from failure.

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Posted Thu, 01/23/2020 - 11:49

Hi John,

Unfortunately, for most, the only way to truly test failure is to have a spotter - and not many people do. Just do your best and be in tune with your body during your workouts.

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Posted Mon, 01/20/2020 - 06:24

Nothing for rear delts?

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Posted Mon, 01/20/2020 - 08:58

Hi Hersham,

The workouts you find online are simply templates and wont meet every individual's specific needs and goals. If you'd like to add more work for rear delts, you're more than welcome to.

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Posted Fri, 01/17/2020 - 12:38

Can i increase some of the exercise in the push day?

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Posted Fri, 01/17/2020 - 16:19

Hi Debarjya,

Sure, if you feel it's necessary.

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Posted Thu, 01/09/2020 - 08:02

A good training program. The selection of exercises and the range of repetitions should work for everyone and for those seeking more, you can add the second day of the legs yourself.

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Posted Mon, 12/30/2019 - 17:32

What is 2/0/2 tempo? I searched in internet and couldn't find anything.

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Posted Tue, 12/31/2019 - 16:48

Hi Ogulcan,

2 second lowering (eccentric), 0 seconds at the end of the ROM, 2 seconds lifting (concentric).

Hope this helps!

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Posted Wed, 12/11/2019 - 01:48

How to spread the rest days ? Can this workout be completed on consecutive days ? Also can the Vtaper day be used as an optional day if one is pressed on time ?
Looking at this workout I think it can be completed in 30 minutes per workout if 20 to 30 seconds rest is taken between sets.

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Posted Wed, 12/11/2019 - 10:43

Hi Jehan,

The program is simply a template. You can utilize the rest days and additional v-taper day in whatever ways you deem necessary to best fit your individual training schedule.