V Taper — Training Protocol

The Split

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Daily Session

[ 02 / 04 ]

Day 01 / Monday

Upper A

Push · Arms · V-Taper Chest · Triceps · Biceps · Side & Rear Delts

Incline PressBarbell, dumbbell, machine, or Smith. Best single press for overall chest.

3 × 6–8

Flat Press or Weighted DipsLean forward on dips to bias chest.

3 × 6–10

Lateral RaiseCable high handle or behind back. Best exercise for V-taper width.

3 × 12–20

Overhead Triceps ExtensionLong head of triceps, trained stretched. Best arm-size builder.

3 × 10–15

Hammer CurlNeutral grip. Brachialis + brachioradialis = thicker arms.

3 × 10–15

Reverse Pec Deck or High-to-Low Cable Rear FlyRear delts for shoulder balance and 3D look from behind.

2 × 15–20

Face Pulls or External RotationsRotator cuff prehab.

2 × 12–15

Day 02 / Tuesday

Lower A

Quads · Feet · CoreKnees · Tibialis · Calves · Abs

Back Squat or Smith Machine SquatSmith lets you push closer to failure safely.

3 × 5–8

Leg ExtensionBest isolation for rectus femoris and all four quad heads.

3 × 10–15

Standing Calf RaiseStraight-leg biases gastrocnemius. Beats seated for calf growth.

3 × 12–20

Tibialis RaiseKnee insurance. Ankle stability. Foot strength.

3 × 15–20

Short Foot / Toe YogaFoot core. Best-evidenced drill for arch support and balance.

2 × 30 sec / foot

Cable CrunchBest abs exercise. Easy to progressively overload.

3 × 10–15

Seated Calf Raise (Soleus)Bent knee biases soleus. Slow, high reps.

2 × 15–20

Day 03 / Wednesday

Cardio Low

Mobility · BreathworkAerobic Base · CO2 Tolerance

Easy CardioRPE 3–5. Incline walk, bike, or swim. Nose-only breathing. Full-sentence conversation pace.

45–60 min

Mobility FlowHips, shoulders, thoracic, ankles.

15 min

CO2 Tolerance BreathworkNasal in / nasal out. 4–6 breaths/min. Then 4 rounds of 30-sec holds with 3 recovery breaths. Seated only.

10 min

Serratus WorkPush-up plus or cable protraction.

2 × 10–12

Neck Curls + ExtensionsSlow, controlled. Posture, headaches, punch resistance.

2 × 10–15

Rotator Cuff External RotationFull can, side-lying, or cable.

2 × 12–15

Day 04 / Thursday

Upper B

Pull · Arms · V-TaperLats · Mid-Back · Biceps · Triceps · Side Delts

Pull-ups or Lat PulldownBest exercise for lat width and V-taper. Add weight once 8–10 clean reps.

3 × 6–10

Chest Supported RowBest for mid-back thickness. Elbows ~45°.

3 × 8–12

Rear Delt FlyCable, reverse pec deck, or dumbbell.

3 × 12–20

Incline Dumbbell Curl or Bayesian Cable CurlLong head of biceps, trained stretched.

3 × 10–12

Close Grip Pushups or Cable PushdownTriceps under load. Lateral head focus.

3 × 10–15

Lateral RaiseSecond weekly dose. Extra V-taper volume.

2 × 15–20

Scapular Pull-ups or Wall SlidesLower traps. Scapular stability.

2 × 8–12

Wrist Curls + ExtensionsForearm thickness. Grip. Visible in every shirt.

2 × 12–20

Day 05 / Friday

Lower B

Hamstrings · Lower Back · CorePosterior Chain · Spinal Erectors · Abs

Romanian DeadliftBest hinge. Hamstrings, glutes, spinal erectors. Less fatiguing than conventional deadlift.

3 × 6–10

Hip ThrustBest shortened-position glute exercise. Easy to overload.

3 × 8–12

Seated Leg Curl~55% more hamstring growth than lying leg curl in one study.

3 × 10–15

Back ExtensionDirect lower back. Spinal erector thickness.

2 × 12–15

Dead Bug or Bird DogLower back insurance. Core stability without spinal load.

2 × 8 / side

Hanging Leg Raise or Ab RollerLower abs. Full stretch at the bottom.

3 × 8–12

Glute Medius AbductionHip and knee stability. Lateral movement.

2 × 12–20

QL Side BendsQuadratus lumborum. Lower back health.

2 × 10 / side

Day 06 / Saturday

Cardio High + V-Taper

HIIT · Delts · Lats · Upper Chest Side Delts · Rear Delts · Lats · Upper Chest · VO2 Max

Pull-ups or Lat PulldownLats. Vertical pull. Add weight once 8–10 clean reps.

3 × 8–12

Incline Dumbbell PressUpper chest. Keep 2 RIR. Controlled stretch at the bottom.

3 × 8–12

Lateral RaiseSide delts. Cable high handle or behind back. Chase the pump.

3 × 12–20

Reverse Pec Deck or Rear Delt FlyRear delts. 3D shoulder look.

3 × 12–20

HIITSprints, hill runs, bike intervals. RPE 8–9. Walk 10 min after.

15–20 min

Mobility FlowSame as Wednesday.

10 min

Day 07 / Sunday

Rest

Full RecoveryNo training. No cardio. Just live.

Optional: 5 min CARS FlowOnly if stiff. Otherwise, do nothing.

5 min

Intensity

[ 03 / 04 ]

Type	RIR	Rep Range	Notes
Main Lifts	2 RIR	5–8	Squat, press, RDL, pull-up. Add weight when all sets clean.
Accessories	1–2 RIR	8–12	Split squat, row, hip thrust. Add reps first, then weight.
Isolation	0–1 RIR	10–20	Lateral raise, curls, triceps. Chase the pump, not the load.
Cardio Low	RPE 3–5	45–60 min	Nose-only. Conversational. Where the aerobic base is built.
Cardio High	RPE 8–9	15–20 min	Hard, but not all-out. Walk 10 min after.

Progression & Rules

[ 04 / 04 ]

R / 01

Progression Math

Stay in rep range. Keep 2 RIR. Add reps first. Once you hit the top of the range on all sets, add weight next session.

R / 02

Barbell Rule

Add 2.5 kg to squat and bench only when all working sets are clean at 2 RIR. Never add weight to chase a bad rep.

R / 03

Deload

Every 4th week, cut sets by 40% and keep the same weights. Do not skip it. This is where adaptation lands.

R / 04

Knee Pain

If mild and stable, continue. If it rises set to set, reduce range or load. If it persists next day, cut lower body volume 30–50%.

R / 05

Knee Insurance

Spanish squat isometric holds before leg days. Ankle dorsiflexion daily. Wall test: knee touches wall at 10 cm, heel down.

R / 06

Wrist Pain

Use neutral-grip dumbbells or machine press. Use handles for pushups. Use rope hammer curls.

R / 07

Nutrition

1.6–2.2 g protein / kg bodyweight / day. At 75 kg, that's 120–165 g. Spread across 3–4 meals. Mild deficit only — 0.5–1% bodyweight lost per week max.

R / 08

Sleep Is Training

Under 7 hours measurably reduces strength and power output. On a 6-hour night, cut the session to 60% volume instead of skipping it.

R / 09

Weighted Pullups Gate

Do not load pull-ups until you own 10–12 strict bodyweight reps. Then start at 5% of bodyweight and add 2–2.5 kg every 2–4 weeks.

R / 10

Breathing

All easy aerobic work is nose-only. If you cannot hold a full-sentence conversation, you are going too fast. Slow down before you shorten the session.

R / 11

Arms

6–12 direct sets per week each for biceps and triceps. Chin-ups count as biceps work. Direct arm work lives on Upper days.

R / 12

Plyometrics

Only on fresh legs, never after heavy squats. 2–3 sets of 4–6 reps. Quality over quantity. Always soft landings.