Build that coveted V-Taper and completely transform your physique with this 4 week back and shoulder workout. Simply add it to your current routine!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender Male
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Whether you are a serious bodybuilder looking to build a massive physique or more casual lifter who covets the “cover model” look, everyone interested in muscle wants to create a wider, more “V-shaped” upper body.

I mean, let’s face it – a nice pair of cannonball delts and wing-like lats not only looks awesome when fully exposed but also in tanks, tees, sweaters and even three-piece suits!

Additionally, the classic V-taper (as it's called in the iron sports) has an artistic and aesthetic appeal that makes one look like a living, breathing, moving sculpture.

Now, while genetics has a lot to do with each person’s potential for width (based upon clavicle length, hip structure, and muscle origins/insertions), everyone can manifest a dramatically improved V-shaped physique with a targeted approach to exercise selection – and programming.

Luckily, I have been involved in the business of shaping all types of bodies for the better part of my life, and I am here to give you a 4-week, customized training program that will have your back and shoulders challenging the width of most doorways soon enough!

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Program Notes

The belly of the lats are most responsible for creating width and the V-taper that begins at the armpit and ties down near the waist, we will use movements, and more specifically grips, that target these fibers. This will include various pullover type exercises, and pulling moves with a close (V-handle), and/or underhand grip.

The lateral (medial or side) deltoid head is mainly responsible for widening the shoulders, we will make this a major focus of the program. However, we will still include one exercise to target both the posterior and anterior delts so as to manifest complete development of the shoulder region.

This is an advanced, quick results protocol we will switch training methods/techniques each week in order to address every physiological/anabolic pathway we have for facilitating muscle growth. The methodologies involved – FTX2™, FDFS™, SPEC™, and PRRS Hybrid™ are the same I utilize with top bodybuilders and athletes globally.

Perform this program in addition to your regular workout routine and watch as your V develops right before your very eyes.

Week 1: The FDFS (Fiber Damage/Fiber Saturation) Method

This training protocol is meant to induce maximum fiber trauma, in order to trigger an anabolic effect, in the first half of the workout. Then, in the second half, the emphasis shifts to flushing the target muscles with blood and the hormones, nutrients, and oxygen it brings with it.

Exercise Tempo Sets Reps
Close Grip Seated Cable Row 2/1/X 3 3-4
Underhand Grip Bent Row 5/1/X 3 4-6
Stiff Arm Pull Down 2/0/1 2 31-35
Close Grip Pull Down 2/0/1 2 31-35
Smith Machine BTN Press 3/0/X 3 3-4
Wide Grip Cable Upright Row 4/1/1/1 3 4-6
Dumbbell Lateral Raise 2/0/1 2 26-30
Reverse Fly Machine 2/0/1 2 26-30

Week 2: The FTX2 (Fast Twitch Exponential) Method

This training protocol helps set up maximum fast twitch muscle fiber firing through the use of high reps (to exhaust slow twitch fibers) and heavy explosive lifts (to excite the central nervous system).

Exercise Tempo Sets Reps
Seated Pullover Machine 2/0/1 2 21-25
Underhand Grip Pull Down 5/1/1 3 4-6
Underhand Grip Seated Cable Row 2/1/1/1 2 10-12
One Arm Dumbbell Row 2/1/1 3 10-12
Seated Side Lateral Machine 2/0/1 2 21-25
Seated Dumbbell Press 5/0/1 3 4-6
High Cable Rope Pulls 2/0/1/1 2 10-12
Single Arm Cable Lateral Raise 2/0/1/1 3 10-12

Week 3: The SPEC (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method

This training protocol utilizes four distinct rep tempos (one for each movement), each emphasizing a different “section” of the range of motion. This forces the muscle to withstand a unique form of tension with each exercise, allowing one to tap into several growth pathways.

Exercise Tempo Sets Reps
Dumbbell Pullover 2/3/1 2 7-9
Close Grip T Bar Row 2/0/1/3 3 7-9
Close Grip Seated Hammer Row 4/0/1 3 7-9
Underhand Grip Smith Row 2/1/4 2 7-9
Incline Dumbbell Lateral Raise 2/4/1 3 10-12
Wide Grip Cable Upright Row 2/1/1/3 3 7-9
Machine Shoulder Press 4/1/1 2 7-9
One Arm Cable Rear Delt Fly 2/1/4 2 7-9

Week 4: The PRRS (Power/Rep Range/Shock)-HYBRID Method

This training protocol utilizes various rep ranges, lifting tempos and intensity techniques to blast all of your muscle fibers, manifest a massive pump and shock the system into igniting muscle growth.

Exercise Tempo Sets Reps
Hammer Row 3/2/1/1 3 4-6
A1. Stiff Arm Pull Down 3/0/1 3 10-12
A2. Underhand Grip Pull Down 3/1/1/1 3 7-9
One Arm Dumbbell Row 2/1/1/1 3 13-15, 10-12, 7-9
Barbell Military Press 5/0/1 3 4-6
B1. Bent Over Reverse Fly 2/1/1 3 10-12
B2. Dumbbell Lateral Raise 2/1/1 3 10-12
Wide Grip Upright Row 3/1/1 3 13-15, 10-12, 7-9

Author’s Note: Lifting tempo is the phrase used to describe how fast you lower, lift and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a fourth number used it will be the peak contraction (squeeze) portion. Where you see an “X,” means to “lift as explosively as possible.”

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Posted on: Sat, 09/24/2022 - 04:31

Please let me know how many days a week I should follow the routine.

M&S Team Badge
Posted on: Sun, 09/25/2022 - 20:01

Do this once a week along your usual routine. So add one day to your training week.

Khaled Youssef
Posted on: Sat, 01/01/2022 - 08:24

What would be the alternative to the upright row please?

M&S Team Badge
Posted on: Mon, 01/03/2022 - 20:21

Hi, Khaled. You can do the bent-over barbell row with a wide grip to target the rear delts, or you can do rear delt flyes.

Khaled Youssef
Posted on: Fri, 12/31/2021 - 07:32

in the tempo what does X mean ?

M&S Team Badge
Posted on: Fri, 12/31/2021 - 11:19

Hey Khaled, it actually says below the last workout on the article. "Where you see an “X,” means to “lift as explosively as possible.” In other words, the faster you can get the weight up, the better.

Khaled Youssef
Posted on: Sat, 01/01/2022 - 08:23

Thanks I saw it after posting the comment.

Martin Jährling
Posted on: Tue, 07/23/2019 - 08:15

Hey Josh,

Do you mind giving me advice? I'm doing right now the 8&8 Workout from your site so I do not see any way to implement this. Do you have any good workout variant where I can combine this with and how?

M&S Team Badge
Posted on: Wed, 07/24/2019 - 16:26

Hi Martin,

I wouldn't recommend pairing this with that program. That program should be plenty of volume to see results.

Martin Jährling
Posted on: Wed, 07/24/2019 - 16:39

But can you give me advice on which kind of programme to combine this back workout?

Posted on: Wed, 05/15/2019 - 16:06

Could you please explain the tempo? Curious specifically about the 2/1/X etc. I know the X means to be explosive, but am I to be explosive on the eccentric or concentric portion of these specific lifts? Thanks for any advice!!!

Posted on: Fri, 05/03/2019 - 17:46

Hello, I see this workout specifies male, will it be ok for women?

M&S Team Badge
Posted on: Mon, 05/06/2019 - 11:41

Hi Linda,


Posted on: Thu, 05/09/2019 - 21:23

Great! Thanks for responding!

Posted on: Wed, 05/01/2019 - 07:48

I like the workout and want to add it into mine. I might have missed it, but what do you suggest to do after I complete the 4 weeks?