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PPL - V taper
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PPL - V taper routine by NoelAlfonso is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pull Push Legs with V taper Emphasis. It can be used for fat loss and muscle building phases . Minimum recommend duration is six weeks.
Routine detail
Day 1
Pull
Est. 73 min
8 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 2
Push
Est. 78 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Seated Crunch
4 Sets x 12 Reps
Day 3
Legs
Est. 60 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Day 4
V Taper
Est. 77 min
9 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 21 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
