Men’s Physique V Taper — Excel Workout Program

Train toward a classic V-taper physique with Men’s Physique V Taper by Iron Table Fit. This program emphasizes shoulder and back development, upper chest, and arms while retaining lower-body training. It is designed for lifters seeking a physique-focused routine and is open to anyone pursuing that training goal.

Choose your track

• Novice: 8 weeks, 4 days per week. Follow an upper/lower/upper/lower split, with sessions lasting approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 5 days per week. Follow a push/pull/legs/shoulders and arms/upper split, with sessions lasting approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

How it works

Main lifts include the incline bench press, overhead press, back squat, and Romanian deadlift. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.

Intermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.