A V-Shaped Upper Body Back and Chest Workout

The V-shape… Boy, does it look good? Shoulders broader than mountains and a waist smaller than my ex’s love for me, you simply can’t beat the classics.

Okay, but how do you get the classics? Hold on to your 1980s shorts as I give you the full workout to get a V-shape. By following this workout routine, you’ll build an aesthetic V-shaped chest and back.

Back and Chest Workout Overview

This program will be a complete program, meaning you won’t only be training your back and your chest – but every other muscle group as well. This might seem like an oversight, but in reality, it isn’t.

You see, larger quads make your waist look even smaller, giving you a much better-looking V-shape.

Now, the workout is focused solely on beginners. These workouts are for guys (or gals) who haven’t spent more than 12 months in the gym. But you can adapt it for more advanced individuals by simply adding one set to the first three exercises of each day.

Yup, it’s that simple.

As you make progress with this routine, not only can you handle slightly more volume, but you’ll actually need more volume as well – hence the increase in volume. Don’t be fooled, however. The overarching goal of this plan is always going to be intensity!

• Fitness level: Beginners
• Duration: 12 weeks (then one deload week – and repeat)
• Workouts per week: 4
• Average workout duration: 75 minutes
• Equipment needed: Full gym
• Goal: Build muscle

Many will recognize this type of plan as an upper-lower split, which means one day will be focused on training the upper body, and the other day will be focused on the lower body (duh). Training splits like this, along with full body and push-pull-legs, seem to produce much better results for beginners.

If you’re someone who is years into their gym progression, you might want to go for something a little more focused.

V-Shaped Workout Schedule & Details

As we mentioned before, this plan is an upper-lower split. So you’ll be doing two upper body sessions per week and two lower. Each will be mainly focused on a different part of the body, such as the hamstrings and glutes or upper body width.

Every session should be attacked. Why? Well, the volume of this program will be quite low. That’s because – not only do beginners barely need volume to progress – but we also want to incorporate progressive overload.

This means that week by week, you should be aiming to get better by either:

• Increasing the load on the bar … or
• Increasing the number of reps you do

(Granted, your form should always remain perfect when doing this. If your form goes to sh*t, lower the weight. You aren’t ready yet!)

That said, don’t be afraid to reach out. Try for new PBs when you can, track everything in a notebook/on your phone, and make sure you’re always progressing.

Lastly, rest times don’t really matter. Take 2 – 3 minutes between sets. The longer the better. You’re training muscles, not lungs.

Day 1 – Upper Day (Width-Focused)

• Single Arm Pulldown – 2 sets x 6 – 12 reps
• Underarm Pulldown – 2 sets x 8 – 12 reps
• Chest Supported Rows – 2 sets x 6 – 12 reps
• Incline Barbell Press – 2 sets x 6 – 12 reps
• Flat Dumbbell Flyes – 2 sets x 10 – 14 reps
• Lateral Raises – 3 sets x 8 – 14 reps
• JM Press – 3 sets x 6 – 12 reps
• Vacuum Hold – 5 sets x 15 seconds

Day 2 – Lower Day (Hamstring-Focused)

• Barbell RDL – 2 sets x 5 – 10 reps
• Seated Hamstring Curl – 3 sets x 6 – 14 reps
• Adductor Machine – 3 sets x 6 – 12 reps
• Side Glute Kickouts with Cable – 2 sets x 10 – 15 reps
• Leg Extensions – 3 sets x 6 – 12 reps
• Preacher Dumbbell Curls – 3 sets 8 – 15 reps
• Weighted Planks – 2 sets to failure

Day 3 – Off

Day 4 – Upper Day 2 (Thickness-Focused)

• Barbell Rows – 2 sets x 6 – 12 reps
• Wide Grip Pulldown – 2 sets x 8 – 12 reps
• Chest Supported Rows – 2 sets x 6 – 12 reps
• Decline Barbell Press – 2 sets x 6 – 12 reps
• Incline Dumbbell Flyes – 2 sets x 10 – 14 reps
• Lateral Raises with Cables – 3 sets x 8 – 14 reps
• Rope Tricep Extensions – 3 sets x 6 – 12 reps
• Vacuum Hold – 5 sets x 15 seconds

Day 5 – Lower Day 2 (Quad-Focused)

• Leg Press – 2 sets x 5 – 10 reps
• Leg Extensions – 3 sets x 6 – 14 reps
• Adductor Machine – 3 sets x 6 – 12 reps
• Glute Hyperextensions – 2 sets x 10 – 15 reps
• Lying Hamstring Curl – 3 sets x 6 – 12 reps
• EZ Bar Cable Curls – 3 sets 8 – 15 reps
• Weighted Planks – 2 sets to failure

Day 6 – Rest (Cardio, calves, and core optional)

Day 7 – Rest (Cardio optional)

Day 6 is a rest day, but you’re more than welcome to do some light cardio and core while you’re at it. Core training will be incredibly important, especially as you progress. Being able to manage your breathing and core muscles will just magnify your V-shape.

Speaking of core, vacuum holds can be odd, I know. But all the best bodybuilders do them to keep their waists tight. For instance, Arnold was known to do them – and he had one hell of a V-shape.

Also, remember that you have limited sets. If you don’t give each set the attention and intensity it deserves, you won’t progress. Volume (or increased volume) is rarely the answer. 8 times out of 10, the answer is as simple as “training harder.”

After 12 weeks of progression, you should take a week off as a “deload” week. This means cutting the volume in half and cutting the load by around 60%. This is the conventional method. Personally, I prefer just taking 4 days off from the gym completely, but you do you…

Diet for a V-Shaped Back and Chest

Is there anything that differs from a normal muscle-gaining diet? Not really, except for one small factor – digestion. We often see guys who’ve been eating so much food for so long their stomachs are permanently blown out. Not very V-shaped…

This is why eating smaller, easily digestible, and more frequent meals could help with a leaner and more “V” look. How does such a meal look? Simple:

• 200g of lean meat (white fish or chicken breast)
• 200g of easily digestible carbs (rice or cream of rice)
• 10g of healthy, polyunsaturated fats (avos or olive oil)
• Spinach

This is what a good meal could look like. Nothing in there is too hard to digest, but you get all the nutrients you need. Generally, there are only a few guidelines you need to follow:

Bulking	Cutting
200 – 300 calories over your maintenance calories	200 calories or 10% below your maintenance calories; whichever comes first
0.8 – 1g of protein per pound of bodyweight	1 – 1.2g of protein per pound of bodyweight
At least 0.3g of fat per pound of bodyweight	At least 0.3g of fat per pound of bodyweight
The rest of the calories should be carbohydrates	The rest of the calories should be carbohydrates
If digestion or hunger suffers, try blending foods together	If hunger rises, try using sugar-free foods to fight the hunger
Should be 12 – 16 weeks	Should be 8 – 16 weeks

Food choices won’t really differ from one to the other. However, when you’re bulking, it might be hard to get all your veggies in. So try using supplements if you’re terrible at getting greens in. Bulking is probably the only time you can replace some of your veggies with a multivitamin…

One last thing worth mentioning. In a cut, it might be a good idea to partition more of your carbs around your workout to allow for more energy. This isn’t essential, but it can help when calories get really low…

Obviously, something like hydration will play a key role as well. Drink whenever you’re thirsty – there’s no “magic number” for liquid consumed.

Also, make sure you get your electrolytes and salts in. If you’re cramping up, something is very wrong. The easiest way to do this is to eat a varied diet rich in whole food, veggies, and high-quality proteins.

How Do You Get a V-Shaped Chest?

A rather interesting question. Arnold would tell you that the key is using flies and opening up the chest as much as possible. The reality? We can’t change the genetics of our chest. Focus on building a strong chest to ensure it can grow large.

You might benefit from doing a lot of decline work, but again, it’s going to be determined by genetics more than anything else. Also, don’t forget to hit all parts of the chest – upper, middle, and lower. This gives you the best chance to grow a mean old chest.

2 V-Shaped Upper Body Back & Chest Pros

1. It’s not just a V-shape program in the sense that you’ll still grow other muscles as well. A V-shape is largely genetic, so trying to push against biology isn’t too smart. Trying to make the best of the genetic hand you’re dealt with is perfectly fine, but don’t neglect the other parts of your body.
2. Progression is the name of the game through increasing mechanical tension. We know that to be the single most effective method behind building muscle mass. The program isn’t focused on killing you with volume but rather wants you to grow in strength and intensity.

2 V-Shaped Upper Body Back & Chest Cons

1. Low volume isn’t what most people love and will certainly create some controversy. Regardless of the fact that they stand to make more gains, some folks will always believe doing 30 sets per day is better. Which it isn’t. That said, you should follow a plan you enjoy, and if you don’t enjoy the challenge of getting stronger, this plan ain’t for you.
2. It’s limited to beginners, seeing as the volume is so low. Beginners barely need any stimulation for the muscle to grow. You could talk about lifting, and they’d grow. Someone who’s more progressed wouldn’t benefit fully from this plan.

V-Shaped Upper Body Back and Chest Conclusion

The V-shape is something most people want. It showcases your strength, beauty, and certainly your ability to digest food like it’s nobody’s business.

In your endeavor, please remember that a lot of this is genetic. You can do the most training or the most amount of dieting possible, and you still won’t change your bone structure. You can’t change your muscle incision points.

Be happy with what you’ve been given, but work your a** off to improve it. And the best way to do this is by controlling 5 simple factors:

• Nutrition and hydration
• Sleep
• Stress
• Training volume
• If you’re so inclined, supplementation

By controlling these as much as you can, you’d never fail in a lift. There’s no reason. If you do these perfectly every day, then you’ll be a stronger week to week – I promise.

Finally, don’t be afraid to experiment. Look at the movements I’ve given you and see if they fit you. Are you too tall? Do you have that machine? Etc. If you can’t do that particular exercise, simply replace it with a similar one.

You don’t need to do any specific exercise. You don’t need to eat a certain food. It’s about finding something sustainable for you and sticking to it.

You would need the vacuum training, though… I know it hurts, but it does get better.

No. No, it doesn’t. Sorry.