Wide top, narrow waist

V-Taper · Shoulders & Arms

Four-day split that builds wide shoulders and big arms. Optimized for the V-taper aesthetic.

Heavy emphasis on lateral delts, rear delts, biceps and triceps. Builds the shoulders-to-waist ratio that creates the classic V-taper. Not for first-year lifters — assumes you already have a base.

v tapershouldersarmsaesthetic

Sample week

The full template is what gets cloned into your account.

Mon

Shoulders Heavy

4 lifts

Overhead Press
4×6-8
Seated Dumbbell Shoulder Press
3×10
Lateral Raise
5×12-15
Face Pull
4×15

Tue

Arms Volume

5 lifts

Barbell Curl
4×8
Close-Grip Bench Press
4×8
Hammer Curl
3×10
Tricep Pushdown
4×12
21s Bicep Curl
3×21

Thu

Shoulders Volume

4 lifts

Arnold Press
4×10
Lateral Raise
5×15
Rear Delt Fly
4×15
Barbell Shrug
3×12

Fri

Arms Pump

4 lifts

Incline Dumbbell Curl
4×10
Overhead Tricep Extension
4×12
Concentration Curl
3×12 each
Rope Tricep Pushdown
4×15