Build a Powerful V-Taper Back (Workout + Exercises) - NOOB GAINS (2024)

No one will deny that the upside-down triangle look of broad shoulders, soaring lats, and a tiny waist looks awesome. That said, it looks so insane that you might be asking yourself how to even get that…

Well, fear not because today, I’ll take you through a workout plan that’ll get you a powerful V-taper in no time!

Powerful V-Taper Back Overview

There are a few things that we have to take into account before even starting. For example, some people are genetically blessed with a V-shape body, while others… have nice personalities.

If you have broad hips, it might be harder for you to get a V-taper, but it’s still not impossible. Just realize that we’ll all progress at different rates, and each body is individual. Heck, you can even sculpt an aesthetic V-taper with just dumbbells if you really wanted to.

• Fitness level: Intermediate to advanced
• Duration: 12 Weeks
• Workouts per week: 5 workouts per week (+ one extra)
• Average workout duration: 60 – 75 minutes
• Equipment needed: Full gym
• Goal: Build muscle

With this plan, we’ll spend a good amount of time building strength and size to give you the actual muscle mass needed to look wide. From there, a simple diet adjustment period will have you losing a few pounds of fat to look shredded in no time.

Notice I use the word strength? Well, it’s pretty important.

Well, strength is the driving factor behind mechanical tension, which is the driving force behind muscle growth. The more tension you can place on a particular muscle, the more it needs to grow.

For this reason, all of your sets will be done to around 2 – 3 reps shy of failure. Of course, beginners might struggle to realize what true failure is. So for beginners, you’re better off following another plan.

With such high intensity, we’ll, of course, be following a lower volume approach – but with higher frequency. I highly advise you to track your lifts and beat the numbers weekly, either by adding weight (even as little as 5lbs) or by doing more reps.

Progressive overload? Check.

Mechanical tension? Check.

Intensity matched with adequate volume? Check.

Powerful V-Taper Schedule & Details

While this workout is called the Powerful V-Taper workout, I’ll actually be giving you a full weekly workout plan that focuses on creating a powerful V-taper look. See, larger legs will also make your waist look smaller, which, in turn, makes your shoulders look broader.

Rest times will not be given per exercise. Just rest 2 – 3 minutes after each set, as we know from studies that longer rest means more hypertrophy.

Day 1 (Monday) – Chest and Triceps Day

• Low Incline Smith Machine Chest Press – 2 sets x 6 – 12 reps
• Flat Dumbbell Press – 2 sets x 8 – 15 reps
• Dips (weighted if needed) – 2 sets x 6 – 12 reps
• Cable or Machine Flyes – 1 set x 6 – 12 reps (it’s your last chest set, give it your all)
• Cross Cable Pushdowns – 3 sets x 6 – 15 reps
• JM Press on the Smith Machine – 2 Sets x 8 – 15 reps

Day 2 (Tuesday) – Back and Biceps Day

• Single Arm Pulldown – 3 sets x 6 – 15 reps
• Underhand Pulldown – 2 sets x 8 – 15 reps
• Dumbbell Rows – 2 sets x 6 – 10 reps
• Chest Supported Upper back Rows – 3 sets x 6 – 15 reps
• Dumbbell Preacher Curls – 2 sets x 8 – 15 reps
• EZ Bar Cable Curls – 2 sets x 10 – 15 reps

Day 3 (Wednesday) – Cardio, Calves, and Core

(This day is not essential. However, it does certainly help. If you feel your recovery cannot keep up, remove this day.)

• Cardio of Choice
• Standing Calf Raises – 3 sets x 10 – 20 reps
• Vacuum Holds – 5 sets x 15 seconds
• Hanging Leg Raises – 3 sets to failure

Day 4 (Thursday) – Legs with a focus on Quads

• Adductor Machine – 2 sets x 6 – 15 reps
• Leg Extensions – 3 sets x 6 – 15 reps
• Leg Press – 2 sets 5 x 10 reps
• Seated Hamstring Curl – 3 sets 6 x 12 reps
• Glute Bridge with a Barbell – 2 sets 6 – 12 reps

Day 5 (Friday) – Push Day (Shoulders, Chest, and Triceps

• Seated Overhead Barbell Press – 3 sets 6 – 12 reps
• Cable Lateral Raises – 3 sets 8 – 20 reps
• Read Delt Cable Raises – 2 sets 10 – 15 reps
• Machine Chest Press – 2 sets 6 – 10 reps
• Seated Cable Flyes – 2 sets 6 – 12 reps
• Rope Pushdown – 2 sets 6 – 12 reps
• Overhead Tricep Extensions (Dumbell or Rope) – 3 sets 8 – 15 reps

Day 6 (Saturday) – Posterior Day (Back, Hamstrings, Glutes, and Biceps)

• Deadlifts – 3 sets x 6 – 15 reps
• Neutral Grip Cable Rows – 3 sets x 6 – 12 reps
• Wide Grip Pulldowns – 2 sets 8 – 15 reps
• Lying Hamstring Curls – 3 sets 6 – 20 reps
• Barbell Curls – 3 sets 8 – 15 reps
• Zottman Curls – 2 sets 8 – 15 reps
• Vacuum Holds – 5 sets x 15 seconds

Day 7 (Sunday) – Off (Completely)

One thing to take into account is that this plan is very low volume. If you’re the type of lifter who enjoys a program that’s more focused on volume, this plan might not be for you. It’s also critical that you aim to increase in strength weekly.

Here’s an example:

As you can see, you can either increase the amount of load or the number of reps. Both will help you gain muscle mass.

It’s just important that you get better week to week. If you fail to get better, make sure your nutrition, sleep, hydration, stress management, and supplements are all perfect. If you still fail to get stronger, lower the volume.

For another top-notch, full-body aesthetic workout, click here.

V-Taper Back Diet

No specific diet is going to make you appear different, especially if you want to look more aesthetic. Yet, we can make dietary changes to see optimal results in our lifting endeavors.

I’d recommend spending 12 weeks (minimum) building muscle mass before doing a cutting phase, which might look something like this:

* This will be different for each person. Some people bloat from oats, while others can’t tolerate red meat. Eat food that digests nicely and quickly and doesn’t upset your stomach. Eating smaller meals could also help with this. Ensuring the waist remains as small and tight as possible will help a lot with a V-taper look.

When it comes to diet, perfection isn’t as important as consistency. Aim to be as consistent as you possibly can to ensure you get lasting results.

V-Taper Back Conclusion

A V-Taper is a beautiful thing. However, some people misunderstand just how much muscle you need to actually make it look like that. You need a great deal of muscle … or you might just end up looking skinny – and no one wants that.

Building your dream physique will take time. Most guys (or gals) will spend years chasing a goal. This plan could be one you follow for months and months, simply changing out moves when you stagnate on strength or struggle with injuries or niggles.

And don’t forget to make the most of each set. Approach each set with intensity and a “screw you” mindset.

Again, this plan isn’t for everyone. If you aren’t the type of person who’s motivated by the idea of becoming better, maybe this plan isn’t for you.

Record your lifts in a log book. Train hard, eat harder, and sleep even harder. That’s all you need to do.

FAQs

How Do I Get a V-Taper Back?

To get a V-taper back, you need to focus on is growing big lats, shoulders, and legs and try to shrink your waist as much as you can. Building muscle is simple – more weight, food, and sleep, but shrinking the waist can be tricky since you’ll need to focus on vacuum training and consuming food that digests quite easily. Lastly, the ability to build a v-taper is largely dependent on your genetics.

What Is a V-Taper Back?

A V-taper back refers to the aesthetic look of a person’s back that looks like a “V” or an “upside-down triangle.” Characteristics of this include large legs, a tiny waist, spreading lats, and broad shoulders. This is a very aesthetically pleasing look that’s growing in popularity – thanks to bodybuilders like Frank Zane.