This 12-week body recomposition program is designed to optimize the "V-Taper" (broad shoulders, wide lats, and a tight waist) while respecting your training age and previous orthopedic tweaks. Given your 4-session-per-week schedule, we will utilize an **Upper/Lower Split**. This allows for a 2x/week frequency per muscle group, which is the gold standard for hypertrophy. --- ## 1. Mesocycle Structure The 12 weeks are divided into three distinct 4-week blocks to ensure progression and prevent plateaus. * **Block 1 (Weeks 1-4): Foundation & Volume Accumulation.** Focus on perfecting execution and building work capacity. RPE 7-8. * **Block 2 (Weeks 5-8): Intensification.** Weights increase, rep ranges drop slightly. Focus on mechanical tension. RPE 8-9. * **Block 3 (Weeks 9-12): Peak & Specialization.** High intensity with added "V-taper" finishers. Week 12 is a mandatory **deload**. --- ## 2. The Training Split: Upper/Lower * **Monday:** Upper A (Chest/Back Emphasis) * **Tuesday:** Lower A (Quad/Squat Emphasis) * **Wednesday:** Rest / Active Recovery (Walking) * **Thursday:** Upper B (Shoulder/Lat Emphasis - *V-Taper Focus*) * **Friday:** Lower B (Posterior Chain/Hinge Emphasis) * **Weekend:** Rest / Mobility --- ## 3. The Workouts ### Tempo Notation We use a 4-digit code (e.g., **3-1-1-0**): 1. **3:** Eccentric (lowering) phase in seconds. 2. **1:** Isometric (pause) at the bottom. 3. **1:** Concentric (lifting) phase. 4. **0:** Pause at the top. ### Upper A (Chest & Back focus) | Exercise | Sets | Reps | RPE | Rest | Tempo | | --- | --- | --- | --- | --- | --- | | **A. Neutral Grip Lat Pulldown** | 3 | 8-10 | 8 | 2m | 3-1-1-1 | | **B. Incline DB Bench Press (30°)** | 3 | 8-10 | 8 | 2m | 3-1-1-0 | | **C. Chest Supported T-Bar Row** | 3 | 10-12 | 8 | 90s | 2-1-1-1 | | **D. Weighted Dips (Leaning forward)** | 3 | 10-12 | 8 | 90s | 3-0-1-0 | | **E. Cable Lateral Raises** | 4 | 12-15 | 9 | 60s | 2-0-1-1 | | **F. Face Pulls (External Rotation focus)** | 3 | 15-20 | 7 | 60s | 2-1-1-2 | ### Lower A (Quads & Core) | Exercise | Sets | Reps | RPE | Rest | Tempo | | --- | --- | --- | --- | --- | --- | | **A. Hack Squat or Leg Press** | 3 | 8-10 | 8 | 3m | 4-1-1-0 | | **B. Romanian Deadlift (Dumbbell)** | 3 | 10-12 | 7 | 2m | 3-1-1-0 | | **C. Leg Extensions** | 3 | 12-15 | 9 | 90s | 2-0-1-1 | | **D. Seated Calf Raises** | 4 | 12-15 | 9 | 60s | 2-2-1-1 | | **E. Deadbugs (Core Stability)** | 3 | 10/side | 6 | 60s | Controlled | ### Upper B (V-Taper Specialization) | Exercise | Sets | Reps | RPE | Rest | Tempo | | --- | --- | --- | --- | --- | --- | | **A. Standing Overhead Press (DB or Smith)** | 3 | 8-10 | 8 | 2m | 3-0-1-0 | | **B. Weighted Pull-ups (or Assist)** | 3 | 6-8 | 8 | 2m | 3-1-1-1 | | **C. Low-to-High Cable Flyes** | 3 | 12-15 | 8 | 90s | 2-0-1-1 | | **D. Single Arm Cable Row (Lat focus)** | 3 | 10-12 | 8 | 90s | 2-1-1-1 | | **E. DB Lateral Raises (Lean away)** | 4 | 12-15 | 10 | 60s | 2-0-1-0 | | **F. Rope Hammer Curls** | 3 | 12-15 | 8 | 60s | 2-0-1-0 | ### Lower B (Hinge & Posterior focus) | Exercise | Sets | Reps | RPE | Rest | Tempo | | --- | --- | --- | --- | --- | --- | | **A. Barbell RDL (Protecting lower back)** | 3 | 8-10 | 7-8 | 3m | 3-1-1-0 | | **B. Bulagrian Split Squats** | 3 | 10-12 | 9 | 2m | 2-0-1-0 | | **C. Lying Leg Curls** | 3 | 12-15 | 9 | 90s | 3-0-1-1 | | **D. Standing Calf Raises** | 4 | 10-12 | 9 | 60s | 2-1-1-1 | | **E. Plank with Shoulder Taps** | 3 | 45s | 7 | 60s | Controlled | --- ## 4. Warm-up & Injury Prevention Given the rotator cuff and lower back sensitivities, do not skip this 8-minute routine: 1. **Cat-Cow (10 reps):** Spinal mobilization. 2. **Bird-Dog (10 per side):** Core/back stability. 3. **Band Pull-Aparts (20 reps):** Rear delt and cuff activation. 4. **Dead Hang (30 seconds):** Decompresses spine and opens shoulders. 5. **World's Greatest Stretch (3 per side):** Total body mobility. --- ## 5. Progression & Auto-Regulation ### Progression Mechanism: "The Rep Range Rule" When you reach the top of the suggested rep range for all sets of an exercise with perfect form, increase the weight by the smallest possible increment (1-2.5kg) in the next session. ### Auto-Regulation (RPE Scale) * **High Stress/Poor Sleep:** If you feel "crushed," reduce all weights by 10% and aim for the lower end of the rep ranges. * **Feeling Strong:** Push toward the higher end of the RPE scale (RPE 9), but never sacrifice tempo for weight. --- ## 6. Results Tracking * **Performance:** Log every set, rep, and weight in an app (e.g., Hevy, Strong) or a notebook. * **Body Comp:** Track weight daily (calculate weekly average) and take photos every 4 weeks. * **Measurements:** Measure chest, shoulders, and waist monthly. A successful V-taper program will show a stable or increasing shoulder/chest circumference while the waist measurement decreases or remains static. Would you like me to create a 7-day meal plan aligned with this body recomposition goal?