5-Day V-Taper Focused Muscle-Building Plan (Simple) Day 1: Back & Biceps (Width Focus) • Lat Pulldown (Wide Grip) – 4×10–12 • Seated Cable Row –

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5-Day V-Taper Focused Muscle-Building Plan (Simple)



Day 1: Back & Biceps (Width Focus)

• Lat Pulldown (Wide Grip) – 4×10–12

• Seated Cable Row – 4×10–12

• Dumbbell One-Arm Row – 3×12 per arm

• Face Pulls (Rear Delts & Traps) – 3×15

• Hammer Curls – 3×12–15

• Incline Dumbbell Curls – 3×10–12



Focus: Create the broad back that drives the V-taper.



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Day 2: Chest & Triceps

• Barbell Bench Press – 4×6–10

• Incline Dumbbell Press – 4×8–12

• Chest Dips (Weighted Optional) – 3×10–12

• Overhead Dumbbell Tricep Extension – 3×10–12

• Tricep Rope Pushdowns – 3×12–15



Focus: Chest thickness and arm mass to complement shoulder width.



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Day 3: Shoulders & Abs (V-Taper Emphasis)

• Overhead Press (Barbell or Dumbbell) – 4×6–10

• Lateral Raises – 4×12–15

• Rear Delt Fly / Reverse Pec Deck – 3×12–15

• Front Raises – 3×10–12

• Hanging Leg Raises / Knee Raises – 4×15–20

• Plank Variations – 3×45–60 sec



Focus: Broad, capped shoulders and tight waist.



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Day 4: Legs (Super Simple & Effective)

• Squats (Barbell or Dumbbell) – 4×6–10

• Romanian Deadlifts – 3×8–12

• Walking Lunges (or Step-ups) – 3×12 per leg



Focus: Build overall leg mass with minimal exercises so legs don’t steal from your upper-body focus.



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Day 5: Back & Biceps (Thickness & Width)

• dumbbell Row 4×8–12

• Wide-Grip Lat Pulldown – 4×10–12

• Cable Straight-Arm Pulldown – 3×12–15

• Concentration Curls – 3×12 per arm

• Reverse Curls – 3×12–15