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