BackV-Taper Blueprint
A 40-minute session aimed squarely at the V-taper: wide up top, narrow at the waist. Wide-grip pull-ups and two pulldown variations build lat width, reverse T-bar rows fill in the mid-back, cable lateral raises widen the delts, and hanging knee raises finish the core.
V-Taper Blueprint at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Shoulders
- Category
- Back
- Made for
- Everyone
- Price
- Free
6 exercises in V-Taper Blueprint
- 5 × 8
- 4 × 10
- 4 × 12
- 3 × 12
- 3 × 15
- 6Hanging Knee Raise3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run V-Taper Blueprint
Width comes from a full stretch at the top of every vertical pull — let the arms straighten completely before you pull. Rest 90 seconds on pull-ups, 45 on the raises. Lateral raises belong in a back workout here for one reason: shoulder width frames everything the lats do.
V-Taper Blueprint — questions
How long does V-Taper Blueprint take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for V-Taper Blueprint?
Gym machines and cables. The session is built around Wide Grip Pull Up, Cable Lateral Pulldown With V Bar, Cable Lateral Pulldown With Rope Attachment and more, and every exercise comes with a demo video in the GymiaFit app.
Is V-Taper Blueprint suitable for beginners?
V-Taper Blueprint is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does V-Taper Blueprint work?
Back, Shoulders. 6 exercises, starting with Wide Grip Pull Up, Cable Lateral Pulldown With V Bar, Cable Lateral Pulldown With Rope Attachment.
Is V-Taper Blueprint free?
Yes. V-Taper Blueprint is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of V-Taper Blueprint into the GymiaFit app — free, no account tricks, no paywall.
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