V-TAPER TRAINING PROTOCOL

6-Day Push/Pull/Legs Split - Aesthetic Physique Development

PUSH A - MONDAY
Primary: Chest, Anterior Deltoids, Triceps
Focus: Upper body pressing movements, front delt emphasis for V-taper foundation
Exercise & Target Muscles Sets × Reps RPE Execution Notes
Barbell Bench Press
Primary: Pectoralis Major, Anterior Deltoids
Secondary: Triceps, Serratus Anterior
 4 × 6–8 RPE 8 Retract scapula, 2-sec pause on chest, drive through heels
Seated Dumbbell Shoulder Press
Primary: Anterior & Medial Deltoids
Secondary: Triceps, Upper Traps
 4 × 8–10 RPE 8 Full ROM, control negative, neutral grip
Incline Dumbbell Fly
Primary: Upper Pectoralis Major
Secondary: Anterior Deltoids
 3 × 10–12 RPE 7 30° incline, deep stretch, squeeze at top
Lateral Raises (dumbbell/cable)
Primary: Medial Deltoids
Secondary: Anterior Deltoids, Supraspinatus
 4 × 12–15 RPE 8 Slight forward lean, lead with pinkies, control tempo
Overhead Triceps Extension
Primary: Triceps Brachii (Long Head)
Secondary: Medial & Lateral Heads
 3 × 10–12 RPE 9 Keep elbows stable, full stretch, EZ-bar preferred
Triceps Pushdown (Rope)
Primary: Triceps Brachii (Lateral Head)
Secondary: Medial Head, Anconeus
 3 × 12–15 RPE 9 Split rope at bottom, squeeze triceps, slow negative
PULL A - TUESDAY
Primary: Latissimus Dorsi, Rhomboids, Biceps, Posterior Deltoids
Focus: Back width development, rear delt emphasis for V-taper completion
Exercise & Target Muscles Sets × Reps RPE Execution Notes
Wide-Grip Pull-Ups
Primary: Latissimus Dorsi, Teres Major
Secondary: Rhomboids, Middle Traps, Biceps
 4 × 6–10 To Failure Wide grip, chest up, pull to upper chest, control descent
Barbell Row
Primary: Rhomboids, Middle Traps, Lats
Secondary: Posterior Delts, Biceps
 4 × 8–10 RPE 8 45° torso, row to lower chest, squeeze shoulder blades
Face Pull
Primary: Posterior Deltoids, Rhomboids
Secondary: Middle Traps, External Rotators
 3 × 12–15 RPE 7 High elbows, pull to face level, external rotation
Seated Cable Row (Narrow Grip)
Primary: Rhomboids, Middle Traps
Secondary: Lats, Posterior Delts, Biceps
 3 × 10–12 RPE 8 Chest up, row to lower ribs, squeeze at contraction
Dumbbell Hammer Curl
Primary: Biceps Brachii, Brachialis
Secondary: Brachioradialis, Forearms
 3 × 10–12 RPE 8 Neutral grip, control both phases, no swinging
Barbell Curl
Primary: Biceps Brachii (Long & Short Head)
Secondary: Brachialis, Forearms
 3 × 8–10 RPE 9 Shoulder-width grip, elbows stable, full ROM
LEGS A - WEDNESDAY
Primary: Quadriceps, Hamstrings, Glutes, Calves, Core
Focus: Compound leg strength, maintaining lower body balance for V-taper proportion
Exercise & Target Muscles Sets × Reps RPE Execution Notes
Back Squat
Primary: Quadriceps, Glutes
Secondary: Hamstrings, Core, Calves
 4 × 6–8 RPE 8 Hip-width stance, depth to parallel, drive through heels
Romanian Deadlift
Primary: Hamstrings, Glutes
Secondary: Erector Spinae, Traps
 3 × 8–10 RPE 8 Hinge at hips, bar close to legs, feel hamstring stretch
Leg Extension (Slow Eccentric)
Primary: Quadriceps (All Heads)
Secondary: None (Isolation)
 3 × 12–15 RPE 10 3-second negative, squeeze at top, full ROM
Hamstring Curl
Primary: Hamstrings (Biceps Femoris, Semitendinosus)
Secondary: Gastrocnemius
 3 × 10–12 RPE 7 Full stretch, squeeze hamstrings, control both phases
Standing Calf Raise
Primary: Gastrocnemius
Secondary: Soleus, Plantaris
 4 × 12–15 RPE 8 Full stretch at bottom, hold contraction 1 sec
Hanging Leg Raise
Primary: Rectus Abdominis, Hip Flexors
Secondary: Obliques, Transverse Abdominis
 3 × 12–15 To Failure Control swing, raise knees to chest, lower slowly
PUSH B - THURSDAY
Primary: Upper Chest, Medial Deltoids, Triceps
Focus: Upper chest development, deltoid width, triceps isolation
Exercise & Target Muscles Sets × Reps RPE Execution Notes
Incline Barbell Bench Press
Primary: Upper Pectoralis Major, Anterior Delts
Secondary: Triceps, Middle Delts
 4 × 6–8 RPE 8 30-45° incline, touch upper chest, drive up and back
Arnold Press
Primary: All Three Deltoid Heads
Secondary: Triceps, Upper Traps
 3 × 8–10 RPE 8 Palms start facing you, rotate during press
Chest Dip (or Weighted Dip)
Primary: Lower Pectoralis Major, Triceps
Secondary: Anterior Delts, Rhomboids
 3 × 8–12 RPE 8 Lean forward, deep stretch, drive up explosively
Cable Lateral Raise (leaning)
Primary: Medial Deltoids
Secondary: Anterior Delts, Supraspinatus
 4 × 12–15 RPE 9 Lean away from cable, constant tension, lead with pinky
Skull Crusher (EZ-bar)
Primary: Triceps Brachii (All Heads)
Secondary: Anconeus
 3 × 8–10 RPE 9 Lower behind head, elbows stable, full extension
Diamond Push-Up
Primary: Triceps, Inner Chest
Secondary: Anterior Delts, Core
 2 × AMRAP To Failure Hands form diamond, body straight, full ROM
PULL B - FRIDAY
Primary: Latissimus Dorsi, Rhomboids, Biceps, Posterior Deltoids
Focus: Back thickness, bicep peak, rear delt isolation
Exercise & Target Muscles Sets × Reps RPE Execution Notes
Close-Grip Chin-Up
Primary: Lats, Biceps, Teres Major
Secondary: Rhomboids, Middle Traps
 4 × 6–10 To Failure Supinated grip, shoulder-width, chest up, control
T-Bar Row
Primary: Rhomboids, Middle Traps, Lats
Secondary: Posterior Delts, Biceps
 4 × 8–10 RPE 8 Chest supported, neutral grip, squeeze shoulder blades
Rear Delt Fly
Primary: Posterior Deltoids
Secondary: Rhomboids, Middle Traps
 3 × 12–15 RPE 10 Slight arm bend, lead with pinkies, squeeze rear delts
Cable Pullover
Primary: Latissimus Dorsi, Lower Traps
Secondary: Teres Major, Serratus
 3 × 10–12 RPE 8 High cable, straight arms, pull to hips, stretch lats
Preacher Curl
Primary: Biceps Brachii (Short Head Focus)
Secondary: Brachialis, Brachioradialis
 3 × 8–10 RPE 9 Full stretch, control negative, squeeze at top
Reverse Curl (EZ-bar)
Primary: Brachioradialis, Brachialis
Secondary: Extensor Carpi Radialis
 3 × 10–12 RPE 8 Pronated grip, elbows stable, full ROM
LEGS B - SATURDAY
Primary: Quadriceps, Hamstrings, Glutes, Calves, Core
Focus: Unilateral leg strength, hamstring isolation, core stability
Exercise & Target Muscles Sets × Reps RPE Execution Notes
Front Squat (or Goblet Squat)
Primary: Quadriceps, Core
Secondary: Glutes, Upper Back
 4 × 6–8 RPE 8 Cross-arm or clean grip, chest up, deep squat
Bulgarian Split Squat
Primary: Quadriceps, Glutes (Working Leg)
Secondary: Hamstrings, Core, Calves
 3 × 8–10 each RPE 8 Rear foot elevated, front leg does work, control descent
Stiff-Leg Deadlift
Primary: Hamstrings, Glutes
Secondary: Erector Spinae, Traps
 3 × 8–10 RPE 8 Legs straight, hinge at hips, feel hamstring stretch
Seated Leg Curl
Primary: Hamstrings (Isolation)
Secondary: Gastrocnemius
 3 × 10–12 RPE 7 Full ROM, squeeze hamstrings, slow negative
Seated Calf Raise
Primary: Soleus
Secondary: Gastrocnemius, Plantaris
 4 × 12–15 RPE 8 Knees at 90°, full stretch, hold contraction
Cable Crunch
Primary: Rectus Abdominis
Secondary: Obliques, Transverse Abdominis
 3 × 12–15 RPE 8 Kneel facing cable, crunch ribs to hips, squeeze abs

SUNDAY - RECOVERY DAY

Active recovery: Light walking, mobility work, foam rolling, or complete rest

Exercise Video ×

TRAINING PROTOCOL FUNDAMENTALS

⚠️ BEGINNER MODIFICATION REQUIRED

As a beginner, start with 3-4 days per week for the first month. Use RPE 6-7 maximum. Focus on form over weight. Progress gradually to the full 6-day schedule.

RPE SCALE REFERENCE

  • RPE 6-7: Moderate - 3-4 reps left in tank
  • RPE 8: Hard - 2 reps left in tank
  • RPE 9: Very Hard - 1 rep left in tank
  • RPE 10: Maximal - Complete muscle failure

REST INTERVALS

  • Compound Exercises: 2-4 minutes
  • Isolation Exercises: 1-2 minutes
  • Failure Sets: 3-5 minutes
  • Drop Sets: 30-60 seconds between drops

PROGRESSIVE OVERLOAD

  • Week 1-2: Focus on form and technique
  • Week 3-4: Add weight when all reps completed
  • Week 5-6: Increase intensity (RPE)
  • Week 7-8: Add additional sets or exercises
  • Week 9: Deload week (60% volume)

V-TAPER NUTRITION

  • Caloric Surplus: 200-300 kcal above maintenance
  • Protein: 1.6-2.2g per kg bodyweight
  • Carbs: 4-6g per kg for training fuel
  • Fats: 0.8-1.2g per kg for hormones
  • Hydration: 35-40ml per kg bodyweight

RECOVERY PROTOCOLS

  • Sleep: 7-9 hours nightly for optimal growth
  • Stress Management: Meditation, breathing exercises
  • Mobility: 10-15 min daily stretching/foam rolling
  • Cardio: 2-3 sessions LISS per week (20-30 min)

V-TAPER PRIORITIES

  • Lat Development: Width over thickness
  • Shoulder Caps: Medial deltoid emphasis
  • Posture: Rear delt strength critical
  • Waist Control: Avoid excessive trap/core bulk
  • Proportion: Upper body 60%, legs 40% volume