Hey guys, I’d really appreciate some honest feedback on my current routine. My main goal is building a strong V-taper physique (wide shoulders + back, small waist).
Info:
Age: 19–20
Height: 176 cm (5’9”)
Weight: ~57–59 kg (very lean, currently bulking)
Training experience: some past lifting + calisthenics, but not fully consistent
Training 5x/week
Access to a fully equipped gym
Progam
Day 1 (Upper – Chest/Back/Shoulders)
Bench press – 4x8–12
Dumbbell row – 3x10–12
Cable lateral raise – 4x12–15
Face pull – 4x15–20
Triceps pushdown – 3x12–15
Barbell curl – 4x10–12
Hollow body hold – 3x30–60s
Day 2 (Lower + Back + Shoulders)
Squat / Leg press – 4x6–8
Romanian deadlift – 3x8–12
Pull-ups (or lat pulldown) – 4 sets
Dumbbell overhead press – 3x10–12
Machine reverse fly – 4x12–15
Lateral raises – 4x10–12
Shrugs – 4x8–12
Deficit push-ups
Day 3 (Upper – Arms + Shoulders)
Incline dumbbell bench – 3x10–12
Hammer curls – 3x10–12
Overhead triceps extension – 4x8–12
Upright row – 4x12–15
Bent-over lateral raises – 4x10–12
Farmer’s walk – 4x30s
Long lever plank – 3x30–60s
Day 4 (Lower + Arms + Vertical Push/Pull)
Leg extension – 4x12–15
Leg curl – 3x12–15
Overhead press – 4x8–12
Chin-ups – 3x AMRAP
Incline dumbbell curls – 4x12–15
Wrist curls – 3x12–15
Dips – 4x5–10
Day 5 (Upper – Back/Shoulders focus)
Close grip bench press – 3x8–12
Bayesian cable curl – 3x8–12
Barbell row (currently cable row) – 4x8–12
Lateral raises – 4x12–15
Cable reverse fly – 4x12–15
Dumbbell shrugs – 4x12–15
Hanging knee raises – 3x AMRAP
What I’m trying to optimize
Shoulder width (lateral delts priority)
Upper back / lats (for width)
Keep waist tight (core work + no excessive oblique hypertrophy)
Overall hypertrophy (arms,chest,etc…)
My questions
Is my volume too high, especially for shoulders?
Am I doing too many lateral raises / variations, or is that fine for V-taper focus?
Is my back training optimal for width, or should I change exercise selection?
Should I simplify this into a more classic split (like PPL or Upper/Lower)?
Any obvious imbalances or missing movements?
Extra
Currently trying to eat in a calorie surplus
Progressive overload is my main focus
No injuries
Would really appreciate any advice, especially from people who successfully built a V-taper 🙏
