Building the Ultimate V-Shape (Workout + Exercises) - NOOB GAINS (2024)

The ultimate V-shape! Sounds alluring, doesn’t it? Sounds like something that’ll look mighty good in a Tinder profile (not the bio, though – don’t brag, nobody likes that).

If you’re looking to have a V-shape in your Tinder pics, you’re gonna have to work for it. So, let’s get to work.

Ultimate V-Shape Overview

This is going to be a program that focuses on building that V-shape above all else. It will, however, be a complete workout plan. This means you’ll be spending 12 – 16 weeks following this program.

The overarching goal of a V-shape workout is to create the illusion that you have a massive upper body with a rather small waist. A small bonus – it actually helps to have huge quads as well, as they make your waist look even smaller.

With that said, let’s look at some of the most important factors of this plan:

• Fitness level: All levels
• Duration: 12 – 16 weeks
• Workouts per week: 5 – 6 workouts per week
• Average workout duration: 60 – 75 minutes
• Equipment needed: Full gym
• Goal: Build muscle

One thing to note is that anyone can follow this plan. However, it does need to be adapted for specific individuals. The less experienced of a lifter you are, the less stimulus or “reason” your muscle will need to grow.

What does that mean?

As you get stronger (and bigger), your muscles become more resistant to growth. This is why newbies get something called newbie gains, which is 10 – 20 lbs of lean muscle gained in no time by novice lifters.

A newbie needs less volume per session and per week. Their muscles are so fresh and unused to a stimulus that nearly anything will allow them to gain muscle. Therefore, there will be two workout programs. Both have similarities in the manner in which you train.

The overarching goal is increasing mechanical tension with progressive overload. This means we need to make sets harder with time, and the best way to do that is by increasing the load slightly or increasing the number of reps we do.

As you can see, there’s been progression across almost all of these sets. Whether you increase the reps or the load, the muscle still needs to adapt. Sometimes you might only be able to match the load/reps, in which case, you need to make sure you’re recovering well enough…

Ultimate V-Shape Schedule & Details (Beginners)

This is the workout schedule for beginners and will be lower volume as a result, slightly higher frequency, and will seem odd. However, this is one damn good way to build muscle fast.

Day 1 – Upper Day 1

• Underhand Pulldown – 2 sets x 6 – 12 reps (120 sec rest)
• Chest-Supported Upper Back Row – 2 sets x 6 – 12 reps (120-sec rest)
• Overhead Barbell Press – 2 sets x 6 – 12 reps (180-sec rest)
• Dumbbell Lateral Raises – 2 sets x 10 – 15 reps (60-sec rest)
• Flat Dumbbell Chest Press – 2 sets x 6 – 12 reps (180-sec rest)
• Preacher Dumbbell Curl – 2 sets x 6 – 12 reps (90-sec rest)
• JM Press on the Smith Machine – 2 sets x 6 – 12 reps (120-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)

Day 2 – Lower Day 1

• Hack Squat – 2 sets x 8 – 12 reps (180-sec rest)
• Seated Hamstring Curls – 2 sets x 6 – 12 reps (120-sec rest)
• Dumbbell Banded RDL – 2 sets x 6 – 12 reps (180-sec rest)
• Walking Lunges – 2 sets x 15 – 20 reps (120-sec rest)
• Adductor Machine – 2 sets x 6 – 12 reps (120-sec rest)
• Standing Calf Raises – 2 sets x 10 – 12 reps (45-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)
• Hanging Leg Raises – 2 sets to failure

Day 3 – Off

Day 4 – Upper Day 2

• Single-Arm Pulldown – 2 sets x 8 – 12 reps (90-sec rest)
• Chest-Supported Upper Back Row – 2 sets x 6 – 12 reps (120-sec rest)
• Overhead Dumbbell Press – 2 sets x 8 – 12 reps (90-sec rest)
• Cable Lateral Raises – 2 sets x 10 – 15 reps (60-sec rest)
• Incline Dumbbell Chest Press – 2 sets x 6 – 12 reps (120-sec rest)
• Barbell Curl – 2 sets x 6 – 12 reps (90-sec rest)
• Single-Arm Cable Pushdown – 2 sets x 6 – 12 reps (90-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)

Day 5 – Lower Day 2

• Barbell RDL – 2 sets x 8 – 12 reps (180-sec rest)
• Lying Hamstring Curls – 2 sets x 6 – 12 reps (120-sec rest)
• Leg Extensions – 2 sets x 6 – 12 reps (180-sec rest)
• Walking Lunges – 2 sets x 15 – 20 reps (120-sec rest)
• Adductor Machine – 2 sets x 6 – 12 reps (120-sec rest)
• Seated Calve Raises – 2 sets x 10 – 12 reps (45-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)
• Hanging Leg Raises – 2 sets to failure

Day 5 – Off, then repeat

This plan will allow you to hit muscles frequently and hard. Because the sets per muscle group are quite low, you’re going to have to give each set your all.

Focus on form, and make sure you progress week to week – either by increasing the number of reps or the load on the bar. You got this!

Ultimate V-Shape Schedule & Details (Advanced)

Alright, so you guys are a bit stronger and more experienced, and not only can you handle a tad more volume, you need it. The volume per session might still be low, but we might increase the number of workouts per week… Let’s get that .

Day 1 – Pull Day 1

• Underhand Pulldown – 3 sets x 6 – 12 reps (90 sec rest)
• Straight-Arm Pulldown – 2 sets x 6 – 12 reps (120-sec rest)
• Chest-Supported Upper Back Rows – 3 sets x 6 – 12 reps (120-sec rest)
• Barbell Rows – 2 sets x 10 – 15 reps (60-sec rest)
• Single-Arm Cable Row – 1 set x 6 – 12 reps (180-sec rest)
• Preacher Dumbbell Curl – 2 sets x 6 – 12 reps (90-sec rest)
• EZ Bar Cable Curl – 3 sets x 6 – 15 reps (60-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)
• Weighted Planks – 2 sets as long as you can

Day 2 – Push Day 1

• Incline Smith Machine Press – 3 sets x 8 – 12 reps (180-sec rest)
• Seated Cable Flyes – 2 sets x 6 – 12 reps (120-sec rest)
• Dumbbell Overhead Press – 3 sets x 6 – 12 reps (180-sec rest)
• Cable Lateral Raises – 2 sets x 15 – 20 reps (90-sec rest)
• Cable Rear Delt Raises – 2 sets x 9 – 12 reps (60-sec rest)
• JM Press on Smith Machine – 2 sets x 8 – 12 reps (90-sec rest)
• Rope Pushdowns – 3 sets x 10 – 15 reps (45-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)
• Hanging Leg Raises – 2 sets to failure

Day 3 – Off

Day 4 – Pull Day 2

• Single-Arm Pulldown – 3 sets x 8 – 12 reps (90-sec rest)
• Pullups (weighted if needed) – 2 sets x 6 – 12 reps (90-sec rest)
• Chest Supported Upper Back Rows – 3 sets x 6 – 12 reps (120-sec rest)
• Underhand Cable Rows – 3 sets x 10 – 15 reps (60-sec rest)
• Dumbbell Curls – 3 sets x 6 – 12 reps (90-sec rest)
• Straight Bar Cable Curl – 3 sets x 6 – 15 reps (60-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)
• Weighted Planks – 2 sets as long as you can

Day 5 – Legs

• Barbell RDL – 2 sets x 8 – 12 reps (180-sec rest)
• Seated Hamstring Curls – 3 sets x 6 – 12 reps (120-sec rest)
• Leg Extensions – 3 sets x 6 – 12 reps (180-sec rest)
• Walking Lunges – 2 sets x 15 – 20 reps (120-sec rest)
• Adductor Machine – 3 sets x 6 – 12 reps (120-sec rest)
• Seated Calf Raises – 2 sets x 10 – 12 reps (45-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)
• Hanging Leg Raises – 2 sets to failure

Day 6 – Chest and Lats

• Single-Arm Pulldown – 3 sets x 8 – 12 reps (90-sec rest)
• Incline Dumbbell Press – 3 sets x 6 – 12 reps (90-sec rest)
• Neutral-Grip Pulldown – 3 sets x 8 – 12 reps (90-sec rest)
• Chest Machine Press – 3 sets x 10 – 15 reps (120-sec rest)
• Vacuum Holds – 5 sets of 15 seconds (20-sec rest)

Day 7 – Off

Ultimate V-Shape Diet

Your diet will depend on what your current overarching goal is.

What do you want to do? Lose fat? Well, let’s eat accordingly by prioritizing protein, a calorie deficit, and making sure we stay consistent.

Let’s highlight the biggest differences:

Whether you’re cutting or bulking, you should aim to lose or gain 0.5 – 1.0% of total body weight per week, respectively. When you hit a plateau, remove or add 200 calories.

Another factor for bulking is eating smaller meals.

Again, we’re focusing on digestion to ensure your stomach doesn’t distend. Easier-to-digest meals that are smaller will make a marginal but definite difference. Lower GI carbs and lower fat meats/proteins are going to be vital in a gaining phase, so get creative.

When cutting, you can also use cardio as a means to increase the calorie deficit.

Don’t overdo it, and make sure you do cardio after training or separately from training. Resistance training will always come first, regardless of the goal. Start with 20 minutes 2 or 3 times per week, and increase slowly as needed.

2 Ultimate V-Shape Pros

1. It’s actually a really powerful shape seeing as the lats play such a massive role in almost all the movements. Because they cover such a massive part of the body, engaging the lats can give you a lot of power. Ergo, big and strong lats, big and strong person, amazing V-taper back.
2. A smaller waist usually means health. This is reaching a bit, but there’s a definite connection between adipose tissue (fat) around the abdomen and the risk of diabetes or insulin resistance. To have a small waist, you have to live really healthily, anyways.

2 Ultimate V-Shape Cons

1. It’s a very singular goal, which means the other parts of the body might begin to lack. The beginner program will have beginner progress in all factors. However, the advanced program does have limitations. After all, adding volume to certain muscles means removing volume elsewhere.
2. Dieting can be hard when you want this shape. Not because you need to eat a lot or very little, no. But rather, because you’re going to need to be a digestion God. Poor digestion will wreck your look, so you might need to opt for only lean meats and very few “fun” meals. Have fun with all that fiber…

Ultimate V-Shape Conclusion

Building a V-shape will not be easy. To some, it’ll be easier than to others. The reason for that is purely genetic. You cannot change your bone structure. So if you have big ‘ol hips, your shoulders and lats need to be so much larger to have a V look.

That said, you can still try your best. Just realize that there’s no “one size fits all.” Your diet might be different from mine, and so will your workout. This program is excellent to start off with to find your limitations and blessings.

If you have a phenomenal recovery, you might be able to afford more volume. If you work a hard labor job, the opposite will be true.

Try your best, and adjust accordingly. Nothing is set in stone, my friends.

Also, don’t misunderstand how important vacuum training and a good diet will be. You can look like a V by being huge up top or by simply having a small midsection. So, why not work on both and get the best of either? That way, you’ll truly look like a Dorito!

FAQs

What Is a V-Shape Body?

A V-shape body refers to a body style that looks like a “V.” This means a person usually has a small waist with a large shoulder frame. This is enhanced by having massive lats that’ll make you look even wider.

How Do You Get That V Shape?

In order to create a true V-shape, you’ll need to build a large and wide upper body by creating boulder shoulders and wide lats. Focus on progressive overload and getting adequate sleep to build muscle. Finally, eat small, evenly-spaced meals full of protein throughout the day.

Is the V-Shape Body Genetic?

The V-shape body is partly genetic because some things, such as bones, cannot really be changed. Some people have wider shoulders or a bigger ribcage, and to those, a V-shape will be easier to achieve. That said, anyone can make some progress if they work hard and consistently.