Method Strength
Created by Method Strength

PPL + Upper for V-Taper & Shoulder Width

4-day split with double upper body frequency. Optimized for wider shoulders, upper chest and V-taper while improving posture.

25-454x per weekMuscle building, V-taper, posture improvementmachine, cable, dumbbell, barbell, body only

Day 1 — Push

7 exercises
  • Schrägbankdrücken (Kurzhantel)4 × 8-12

    RPE 7-8, upper chest priority

  • Brustpresse (Maschine)3 × 10-12

    RPE 7-8, controlled tempo

  • Kabelzug-Crossover (tief nach hoch)2 × 12-15

    RPE 7-8, low to high for upper chest

  • Seitheben (Kurzhantel)4 × 12-15

    RPE 7-8, full ROM

  • Seitheben am Kabelzug (sitzend)2 × 15-20

    RPE 7-8, constant tension

  • Trizeps-Pushdown (Seil)3 × 10-12

    RPE 7-8

  • Überkopf-Trizepsdrücken am Kabelzug (Seil)2 × 10-12

    RPE 7-8, long head emphasis

Day 2 — Pull

8 exercises
  • Latzug breit (zur Brust)4 × 8-12

    RPE 7-8, V-taper focus

  • Kurzhantelrudern auf der Schrägbank (brustgestützt)3 × 8-12

    RPE 7-8, chest-supported for posture

  • Rudern am Kabelzug (sitzend)3 × 10-12

    RPE 7-8, squeeze shoulder blades

  • Face Pull (Kabelzug)3 × 15-20

    RPE 7, posture work and rear delts

  • Rückenstrecker (Hyperextension-Bank)2 × 12-15

    RPE 7, controlled movement

  • Hammer Curl (Kurzhantel)3 × 10-12

    RPE 7-8

  • Bizeps-Curl am Kabelzug (stehend)2 × 10-12

    RPE 7-8

  • Beinheben im Hang3 × 10-15

    Controlled, no swinging

Day 3 — Legs

6 exercises
  • Beinpresse4 × 8-12

    RPE 7-8

  • Hackenschmidt-Kniebeuge (Maschine)3 × 8-12

    RPE 7-8, guided movement

  • Beinbeuger liegend (Maschine)3 × 10-12

    RPE 7-8

  • Beinstrecker (Maschine)2 × 12-15

    RPE 7-8

  • Wadenheben sitzend (Maschine)3 × 12-15

    RPE 7-8, full ROM

  • Pallof Press (Kabelzug)2 × 10-12

    RPE 7, anti-rotation core for posture

Day 5 — Upper (Frequency Day)

7 exercises
  • Schrägbankdrücken (Maschine)3 × 10-12

    RPE 7-8, second upper chest stimulus

  • Latzug eng (Neutralgriff)3 × 10-12

    RPE 7-8, second lat stimulus

  • Seitheben (Kurzhantel)3 × 12-15

    RPE 7-8

  • Reverse Fliegende am Kabelzug3 × 12-15

    RPE 7-8, rear delt for posture

  • Bizeps-Curl auf der Schrägbank2 × 10-12

    RPE 7-8

  • Trizeps-Pushdown (Stange)2 × 10-12

    RPE 7-8

  • Dead Bug2 × 8-10

    Slow and controlled, anti-extension

Why This Plan?

This plan retains the OP's PPL+Upper structure but optimizes exercise selection for his three main goals: shoulder width (9 weekly sets of lateral raises spread across two days), V-taper (wide grip lat pulldown + chest-supported rowing instead of bent-over barbell rows) and posture improvement (chest-supported exercises eliminate compensatory back loading, anti-rotation and anti-extension core training addresses anterior pelvic tilt). Schoenfeld et al. (2016) showed that 2x weekly muscle group frequency is superior to 1x for hypertrophy — the additional Upper Day achieves exactly that for the priority muscle groups. Machine exercises (chest press, hack squat, leg press) offer a high stimulus-to-fatigue ratio, allowing more training volume with less systemic fatigue.

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