5 Workouts for Building a Victory-Worthy V-Taper
A bodybuilder’s physique has traditionally been described as an X, complete with wide shoulders, a small waist, and big legs. The term V-taper has evolved to describe men’s physique, a look focused on upper-body training. However, fine-tuned full-body training is required to build the complete V-taper physique. Follow these five targeted FST-7 workouts to achieve a victory-worthy V-taper.
SUPPLEMENTATION | Men’s Physique | Pro Physique/Bodybuilding | |
Pre-Fasted Cardio | 1 scoop AminoJect immediately upon waking up with 6-8 fluid oz water 1 Lipocide (with Carnigen) 20 minutes prior to cardio (4 weeks on/4 weeks off) 2 scoops Carnigen with 8-12 fluid oz of water 20 minutes prior to cardio | 1 scoop Cell KEM immediately upon waking up with 6-8 fluid oz water 2 scoop Carnigen/Carnigen Plus with 8-12 fluid oz of water 20 minutes prior to cardio *1 Lipocide (as needed up to 3-4 days a week, 4 weeks on/4 weeks off) | |
Pre-Workout | 2 scoops EVP or EVP Plus 1 scoop AminoJect Optional: 1 scoop GlycoJect on weak body part days. *Mix together in 12-16 fluid oz water 25 minutes prior to training. | 2 scoops EVP or EVP Plus 1 scoop GlycoJect 1 scoop Cell KEM *Mix together in 12-16 fluid oz water 25 minutes prior to training. | |
Intra-Workout | 1 scoop Cell KEM 1 scoop AminoJect *Mix in 12-16 fluid oz water and sip in between sets during your workout. Take last sip 15-20 minutes prior to workout completion. | 1 scoop Cell KEM 2 scoops GlycoJect *Mix together in 12-16 fluid oz water and sip in between sets during your workout. Take last sip 15-20 minutes prior to workout completion. | |
Post-Workout | 2 scoops IsoJect *Mix in 6-12 fluid oz water immediately after training. | 2 scoops IsoJect 1 scoop Cell KEM 2 scoops GlycoJect *Mix together in 12-16 fluid oz water immediately after training. | |
Before Bed | 1.5-2 scoops IsoJect 1 tbsp. Natural Peanut Butter *Mix in 8-12 fluid oz water | 2-2.5 scoops IsoJect 1 tbsp. Natural Peanut Butter *Mix in 12-14 fluid oz water |
SHOULDERS To achieve a combination of shape, roundness, and separation, perform presses and variations of lateral raises.
BACK While you’ll be training for overall thickness and width, focus on developing your upper back by utilizing straight-arm pulldowns, pullups, and v-bar pulldowns.
BACK (Rest 90 seconds between sets) |
Underhand Cable Pulldowns |
4 sets of 10-12 reps (2 warm-up sets, 2 working sets) Increase weight on 2nd set (+5 partials after final rep) |
V-Bar Pulldowns |
2 sets, 8-12 reps (+5 partials after final rep) |
Reverse Grip Bent-Over Rows |
4 sets of 8-12 reps (2 warm-up sets, 2 working sets) |
Seated Cable Rows using Straight Bar, palms facing |
3 sets, 8-12 (hold poses between sets) |
FST-7: Straight-Arm Pulldown using Rope |
7 sets, 8-12 reps (rest 45 seconds between sets) |
ARMS When it comes to the V-taper aesthetic, your shoulders should be balanced with your arms. Focus on performing barbell curls, preacher curls, pushdowns, and skull crushers.
LEGS Train your calves, period. In a close contest, that could be the tiebreaker. I have my clients train legs once a week with squats, lunges, and standing calf raises.
LEGS/CALVES |
Standing Calf Raises |
4 sets, 15-20 reps |
Leg Press Calf Raises |
4 sets, 15-20 reps |
FST-7: Seated Calf Raises |
7 sets, 15-20 reps (rest 45 seconds between sets) *Advanced Users: Flex the muscle during rest period |
Dumbbell Lunges |
4 sets, 10-12 reps |
Squats |
3 sets, 8-10 reps |
Hack Squats/Reverse Hack Squats |
3 sets, 10-12 reps |
Leg Extension |
4 sets, 12-15 reps |
FST-7: Leg Press |
7 sets, 8-12 reps (rest 45 seconds between sets) *Advanced Users: Flex the muscle during rest period |
Seated Leg Curls |
3 sets, 10-12 reps |
Stiff-Leg Deadlifts |
3 sets, 8-10 reps |
FST-7: Flying Leg Curls |
7 sets, 8-12 reps (rest 45 seconds between sets) *Advanced Users: Flex the muscle during rest period |
ABS A well-developed mid- section establishes the rest of the physique, and this is especially true for the V-taper. The waist is going to be the smallest of all the divisions. Train your abs using your body weight only to achieve that lean, chiseled core.
AB CIRCUIT (Rest 1 minute between rounds) |
Reverse Crunch |
3 sets, 10-15 reps (to failure) |
Elbow to Knee |
3 sets, 10-15 reps (to failure) |
Flat Bench Lying Leg Raise |
3 sets, 10-15 reps (to failure) |
Air Bike |
3 sets, 10-15 reps (to failure) |