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

Josh England
Written By: Josh England
December 2nd, 2019
Updated: May 27th, 2021
410.7K Reads
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
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Intermediate
  • Program Duration8 weeks
  • Days Per Week
    4
  • Time Per Workout45-70 minutes
  • Equipment Required
    Barbell, 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.

86 Comments
Michalis
Posted on: Sun, 06/30/2024 - 05:44

What can be the next workout weekly program when we complete this one? Thanks!

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Roger
Posted on: Sun, 06/30/2024 - 08:06

This guide can help you find a new program, Michalis. Thanks for reading M&S!

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

Michalis
Posted on: Sun, 06/30/2024 - 10:29

Thank you for your response!!

Peter Glover
Posted on: Wed, 06/19/2024 - 10:24

What sort of frequency are these supposed to be done in? I'm currently using it as follows - Mon/Wed/Fri/Sat - thanks

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Roger
Posted on: Thu, 06/20/2024 - 08:34

Hi Peter, actually, I like that split. If it is working for you, keep it up. Hope this helps!

Rob
Posted on: Mon, 05/27/2024 - 09:23

Are the sets listed all work sets?
Thanks!

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Roger
Posted on: Mon, 05/27/2024 - 21:00

Yes!

Dj
Posted on: Sun, 05/19/2024 - 03:39

Hi can i use this as 4days training and combine with 1day cardio heavy bag boxing?
Then its a every other week only? Like 5days training and 1week off? Since my schedule at work is nights thank you

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Roger
Posted on: Mon, 05/27/2024 - 21:01

I think you could still see some results, DJ. Go for it. Hope this helps!

Larry
Posted on: Wed, 03/20/2024 - 11:15

Are the pull workouts enough to hit traps or should shrugs be added to pull/taper day?

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Roger
Posted on: Tue, 03/26/2024 - 07:17

If the traps are a priority, then I suggest adding shrugs to that day, Larry. It can be either barbell or dumbbell, but I find dumbbells to be the better option.

Sudharsan Sivaraman
Posted on: Mon, 12/18/2023 - 05:40

Can I add cardio along with this?

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Roger
Posted on: Thu, 12/28/2023 - 20:53

I think Zone 2 cardio would be a good choice for you to add in.

Lee
Posted on: Wed, 10/18/2023 - 13:47

Can I do these workouts 4days in a row and then have 3days rest??

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Roger
Posted on: Mon, 10/23/2023 - 20:40

It depends on how long you've been training. If you're new to fitness and working out, the rest in the middle will be best. If you've been at this for a while, then make sure you do as little training as possible for the three days off.

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Roger
Posted on: Wed, 11/15/2023 - 18:06

2 years is long enough you know how your body handles training. If four days on and three off works for you, keep doing it.

Lee staniland
Posted on: Wed, 11/01/2023 - 13:11

I've been training for nearly 2years now .. I have been doing this routine Tuesdays Wednesday Thursday and Friday ..
Or would you recommend doing Tuesday Wednesday Thursday on then Friday off then Saturday on then Sunday and Monday off??
Or what would you suggest

Darren
Posted on: Mon, 10/02/2023 - 13:16

Can a beginner do this workout? Of so, would I do less reps and less sets?

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Roger
Posted on: Thu, 10/05/2023 - 21:05

Beginners can do this workout as is.

Albert Nicolajsen
Posted on: Wed, 09/27/2023 - 08:09

Do u chose the days yourself or have i missed something?

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Roger
Posted on: Thu, 10/05/2023 - 21:04

No days of week specific on this one. As long as you get them in every week, you should be fine. I don't recommend doing them all in a row. One day off in between at some point is best.

Mason Crawshaw
Posted on: Tue, 08/29/2023 - 20:43

I’ve been working out a few years now. Am I able to run this above an intermediate level? I am kinda stuck in a position where four dedicated days is what I have right now. Goals are muscle gain and fat loss. Thank you

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Roger
Posted on: Wed, 08/30/2023 - 06:47

I think you can, Mason. Do the last set of the first exercise in each workout as a drop set. Combine a couple of exercises and do supersets. Go high rep (over 20) for the final set of the day to really tax the muscle.

Very hard to do both muscle building and fat burning. I would suggest sticking to fat loss first so you can showcase the muscle you have.

James
Posted on: Tue, 08/29/2023 - 14:33

This appears to be a great workout routine, but some of these exercises require cables. I do not have this type of equipment, but I do have an Olympic 45 lb. barbell & bench (inclines and declines), various dumbbells, and an EZ curl bar. Could you provide alternate exercises that can be used with my current workout equipment?

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Roger
Posted on: Wed, 08/30/2023 - 06:44

We have a whole exercises section at the top of the site that you can use to replace exercises you can't do with those you can. Simply click on the muscle group and search away.

Joseph parson
Posted on: Wed, 08/16/2023 - 10:26

Can I do this as a beginner? I have 4 days a week I can hit the gym and I want the v taper look.

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Roger
Posted on: Sat, 08/26/2023 - 21:53

Sure can, Joseph. Have a local trainer help you if you need to figure anything out while you're training. Thanks for reading M&S!

Pash
Posted on: Mon, 07/31/2023 - 19:05

Hi, I can't do chinups that well, I know I need to master them but what can I do instead, thanks, Pash.

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Roger
Posted on: Tue, 08/15/2023 - 10:05

You can do pulldowns, pullovers, or use a pullup assistant machine if your gym has one. You training in a gym or home?

Moheb
Posted on: Sun, 04/02/2023 - 10:51

perfect program but can we add more exercises for the biceps & triceps? and if yes please suggest on which day we can add these exercises.

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Roger
Posted on: Thu, 04/06/2023 - 09:21

Triceps for push day and biceps for pull day. Add no more than two for each. We have a lot of great exercises to choose from in the link at the top of the site. Find whichever ones you like based on the equipment you're working with. Hope this helps!

dom
Posted on: Fri, 03/17/2023 - 01:48

what counts as intermediate for a lifter? i've been working out for a year now but i haven't met the benchmarks for the major lifts yet (squats - 215lbs, deadlifts - 245, bench - 125, ohp - 85). woukd you recommend this split for me? im looking for a temporary program before i get back to strength training again

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Roger
Posted on: Fri, 03/24/2023 - 21:13

If you've been training consistently for a year, then you would be an intermediate lifter. Do the best you can with the weights you can use, and the gains will come.

Nick
Posted on: Tue, 02/07/2023 - 17:44

Shall i add 1 or 2 exercises for triceps at push day? Any recommendations about rep & sets range? I didn't notice something relevant at the "push" day.

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Roger
Posted on: Mon, 02/20/2023 - 21:13

Dips are for triceps, but you can also do dumbbell skull crushers and overhead extensions. You can also find others in our Exercises section.

Follow similar sets and rep ranges in the workout.

Dan
Posted on: Tue, 11/15/2022 - 14:07

Where do you fit in the rest days?

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Roger
Posted on: Tue, 11/22/2022 - 08:53

You can either take one day rest after two workouts, or you can take two days rest after doing all four workouts if you've been training for a while.

Wayne
Posted on: Mon, 10/17/2022 - 10:11

I have nerv damage in my wrist, what can I di instead of dips ?

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Roger
Posted on: Mon, 10/17/2022 - 12:09

Training in a gym or at home? Want to make the best recommendation possible, so long as your doctor has given you clearance to train.

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Roger
Posted on: Wed, 10/19/2022 - 08:02

Any chest press machine or decline press would work. Make sure you wear wrist wraps so you have extra support.

Wayne
Posted on: Mon, 10/17/2022 - 14:48

In the gym

Or
Posted on: Sat, 10/15/2022 - 09:23

2 questions:
1. Is it possible to do a back squat instead of a front squat? I'm really not comfortable with the front squat.
2. What can I do instead of deadlift

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Roger
Posted on: Sat, 10/15/2022 - 11:35

1. Yes, you can do back squat instead of front squat.

2. Why do you want to swap the deadlift? I don't want to make a recommendation if you can't do that one, either. The reason will help me make the best choice.

Or
Posted on: Sat, 10/15/2022 - 13:33

Thanks
It's just that I don't really know deadlift but I wil learn, thanks.

2 more questions:
1. Is there any alternative for Seated Calf Raise? I don't have it in my gym
2. I also don't have the Standing Machine Calf Raise in my gym. Is it possible to do it standing with a dumbell ?
Thanks

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Roger
Posted on: Sun, 10/16/2022 - 19:41

Rack deadlifts or hyperextensions are good substitutions. In the meantime, work on the form because the deadlift will return results that will benefit you for a long time to come.

Seated calf raises with dumbbells work well. I train at home, and that is my go to. Same with the standing version. You can also do calf raises on the leg press as a sub for the standing calf raise. Hope this helps!

Sherif omar
Posted on: Sun, 06/26/2022 - 04:53

shall i substitute flat barbell bench press instead of dumbell flat bench press ?

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Roger
Posted on: Mon, 06/27/2022 - 08:55

Sure, Sherif. Go for it. Let us know how the program goes for you!

Nadav
Posted on: Wed, 08/04/2021 - 11:05

After day 4 to repeat the cycle?

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Marina
Posted on: Wed, 08/04/2021 - 20:07

Nadav -

You'll work out 4 days a week with 3 off days. You will repeat that schedule for 8 weeks.

Nadav
Posted on: Thu, 08/05/2021 - 06:04

Thx