How to Build an Aesthetic V-Taper Body (Even If You Have “Bad Genetics”)
An ultimate workout guide with reps/sets/exercises for the “Aesthetic-7” + 9 Aesthetic workout routines + 9 hard-earned lessons + more
Of the 6 years I took to build my dream body — 4 were a waste.
Swayed by “Eat Big to get big” and discouraged by “V-Taper’s all genetics, brah!” I hogged myself to a plump chump. Overcompensating, I starved myself to a near-anorexic zombie.
Playing ping-pong with my body shook me awake. Coupling religious self-study and disciplined effort, I finally built an aesthetic V-taper physique.
Boy, was it worth it!
The female attention and male admiration made me feel like a walking piece of art — no longer the timid wimp visible only to the bullies.
What should’ve taken 2 years took 6 — but it taught me critical lessons.
It let me live through the 3 core reasons most fail to build their dream V-Taper physiques:
- Unrealistic expectations set by scummy influencers. Their sculpted Greek God posts? The magic of lighting, angles, diuretics, Photoshop, and steroids. Case in point
- The false “My genetics suck!” belief — my “anti-V-taper” narrow shoulders and wide hips didn’t stop me, did they? Anyone can build a V-taper — genetics only limit how “pronounced” it can get.
- The wrong workout approach and knowledge — thanks to hunched-over gym bros with twig legs and clout-hungry influencers. Also, the online sea of “bro-science” and misinformation.
By solving all 3, I hope to resurrect your aesthetic journey from the dead.
Unlike most “Aesthetic guides,” I won’t share 5 gimmicky exercises, cite a few studies, and call it a day. Instead, I will…
- Reveal the illusion corrupt influencers craft — and share 5 signs to spot “Fake Natty” influencers.
- Recommend 5 legit (natural) fitness YouTubers to guide your journey and learning.
- Outline the “Aesthetic-7” muscles to “override” your genes —along with visuals, movement patterns, best exercises, and optimal reps/sets/weight.
- Share 9 time-tested (3,4,5, and 6-day) workout routines — to build your aesthetic V-taper without steroids, boredom, or inconsistency.
- Include a bonus “Aesthetic Touch” for each routine — to enhance your aesthetic V-Taper.
- Finish with 9 hard-earned lessons from 6+ years of working out — to prevent injuries, gym accidents, and stalled progress.
Building an aesthetic physique goes beyond just “looking good.”
It’s a respect-drawing proof of work ethic and discipline. A confidence armor you wear 24/7. A spark that ignites the wildfire of 360-degree self-improvement and success.
Building my dream body took me from a stuttering bully magnet to a charismatic people magnet. From a lonely slinker to making friends everywhere I go. From below average to anything but average.
I hope it proves equally life-changing for you. 5 things before we dive in:
- This is an in-depth workout-only guide for Aesthetics — here’s an all-around (less deep) guide. For nutrition only, Hamza’s guide is amazing.
- Even if your “dream” physique is different — the first 2 to 3 “base-building” years are the same. By then, you’ll know enough to “sculpt” your body to your ideals.
- Genetics matter to an extent. Your skeletal frame and muscle insertions limit how pronounced your V-Taper can grow. You can’t change your genetics — but you can maximize them.
- This guide is best suited for cis males in their late teens to early thirties — older men can use this guide with adjustments. However, its aesthetic ideals might not appeal to females and other genders.
- I’m not a certified health or bodybuilding expert — all my knowledge stems from 6+ years of personal experience and self-learning. I also have mentoring and a bodybuilding bronze under my belt.
Table Of Contents
· The Illusory False Expectations Influencers Set ∘∘ How to Spot a Lying “Fake Natty” Influencer (5 Potential Signs) ∘∘ 5 Legit Fitness YouTubers I Recommend Subscribing To · Override Your Genetics With The “Aesthetic-7” ∘∘ 1. The Lats — aka “King of The V-Taper” ∘∘ 2. The Neck — aka “The Ignored Symbol of Masculine Power” ∘∘ 3. The Abs — aka “The Awe-Inspiring Core of Aesthetics” ∘∘ 4. The Forearms — aka “The Real Aesthetic Guns” ∘∘ 5. The Lateral Delts (In Green) — aka “Natural Shoulder Armour Pads” ∘∘ 6. The Upper Chest — aka “The Crown Jewel of Aesthetics” ∘∘ 7. The Glutes — (Gluteal Maximus, Minimus, and Medius) ∘∘ No Need to Memorize the Anatomy/Sets/Reps of These Muscles · Full-Body Workout Routines (3 Days a Week) ∘∘ The Alpha Destiny Novice Program ∘∘ Icecream Fitness 5x5 ∘∘ The Aesthetic Touch · Upper-Lower Workout Routines (4 Days a Week) ∘∘ PHUL by Brandon Campbell ∘∘ Westside For Skinny Bast*rds ∘∘ The Aesthetic Touch · Hybrid Workout Routines (5 Days a Week) ∘∘ Layne Norton’s PHAT ∘∘ Lvysaur’s Intermediate-Aesthetic Routine ∘∘ The Aesthetic Touch · Push-Pull-Legs Workout Routines (6 Days a Week) ∘∘ Reddit PPL ∘∘ Coolcicada PPL ∘∘ David Laid’s DUP ∘∘ The Aesthetic Touch · How to Use These Workout Routines Effectively · 9 Hard-Earned Lessons from 6+ Years of Working Out · Final Thoughts
The Illusory False Expectations Influencers Set
I used to be a fitness “nano-influencer.” That’s when I got a peek into the scammy “engineering” behind the Instagram Greek Gods:
Vasodilators. Diuretics. Strategic posing. Clever angles. Photoshop. Steroids. Pump-fueled flexing. Anabolic lighting.
Forget steroids — the other elements alone make a night-and-day difference. How long do you think my below “transformation” took?
3 months? 6 weeks? 3 weeks?
It’s 2 hours.
Want more convincing? Check out Pete’s insane 5-hour transformation, Josh’s brilliant overview, and Cassie’s 5-minute before/after.
Scummy influencers don’t just sell unrealistic expectations. Stealing your attention, they peddle B.S. supplements and gimmicky diet/workout plans.
How to Spot a Lying “Fake Natty” Influencer (5 Potential Signs)
P.S. Fake Natties = Lying steroid users who claim to be natural.
- They’re Hollywood A-listers: Be it Chris Hemsworth, The Rock, or Kumail Nanjiani, Hollywood’s a fake natty nest. Of the gazillion Roided celebs, only Zac Effron’s come clean.
- They’re big and shredded. With muscle gain comes fat gain. With fat loss comes muscle loss— under 8–9% body fat, you burn muscle. Alex Leonidas’s natural fat loss is the best example.
- Their body transformation was rapid — you can’t go from twig to borderline-Greek-God in 3-6 months as a natural. It’ll take 3 to 6 years. Watch Nick’s 10-year journey for a reality check.
- Multiple trustable sources think they’re “fake natty” — If MPMD’s Derek, Coach Greg, and NSAP’s Nick all think someone’s not natural— they almost 100% aren’t.
- They’re selling something off their physiques — supplements, diet/exercise plans, or affiliated products. When your physique is your bread and butter, it’s tempting to optimize it — steroids or not.
5 Legit Fitness YouTubers I Recommend Subscribing To
The best fitness role models teach first — and pose next.
They won’t waste your time with “Day in The Life” vlogs and TikTok compilations. Educating you, they’ll post body shots only to inspire, illustrate, or show credibility.
I want to share 5 such educators — ones I still watch after 6+ years of working out.
- Alex from Alpha Destiny: This 24-year-old’s knowledge puts celebrity/elite coaches to shame. From beginner tips to advanced programming, Alex covers the whole spectrum.
- Brian Alsruhe: With a bear’s bulk, a bull’s might, and a hare’s agility, Brian is a human specimen. Creative and unconventional, Brian’s advice combines aesthetics, strength, and functionality.
- Sean Nalewanyj: Sean’s stuck true to his tagline “No B.S., Evidence-Based Muscle Building and Fat Loss” since day 1. With no-fluff language and evidence-backed points, Sean provides easy-to-digest advice.
- Daniel From Fitness FAQs: This is ASMR meets fitness. While the aesthetics draw you in, Daniel’s crisp no-B.S. advice keeps you subscribed.
- Jeff Nippard: Jeff pours an ungodly amount of effort and research into every video. Be it the perfect fat-loss strategy or optimized deadlift training, Jeff’s the go-to for science-backed fitness.
P.S. I have no affiliation or partnership with these YouTubers — they likely don’t even know I exist. I’ve learned a ton from them — and I hope you do the same.
Override Your Genetics With The “Aesthetic-7”
To zone in on the muscles that define aesthetics, we need to define aesthetics. Its appeal stems from 3 major sources:
- Evolution — We no longer hunt or gather. But we’re wired to value the physical traits of our ancestors who won the “Survival of the fittest” games.
- Artistic influence — Be it Da Vinci’s Vitruvian Man, Greek God depictions, or Michaelangelo’s David, art idolizes the muscular man.
- Pop culture — Superman, Yuri Boyka, or Black Panther, our reel models are sculpted. So are our real models — Conor McGregor, Cristiano Ronaldo, or Phelps.
Common across all 3 sources were only 7 muscle groups — hammering them gave flesh and blood proof to my hypothesis.
Presenting to you — the “Aesthetic-7.”
Going over them one by one, I’ll outline the “Why,” movement patterns, best exercises, and optimal reps/sets/weights — with illustrative visuals.
Once you see how they boost your aesthetics, you’ll never unsee it.
1. The Lats — aka “King of The V-Taper”
Wide lats = wide back = the backbone of a V-Taper. By “pushing” your shoulders out, they widen your frontal V-taper too!
Strong lats are also functional — be it hanging from a bar, rock/ladder climbing, or pulling in a tug of war.
- Prime movement pattern: Vertical Pulling.
- Best exercises: (Weighted) Pullups, Lat pull-downs, and Straight arm push-downs.
- Recommend rep/set/weight ranges: Since 67% of the lats’ fibers are “fast-twitch,” heavy low reps (4 to 8) work best. Shoot for 12 to 20 sets per week.
2. The Neck — aka “The Ignored Symbol of Masculine Power”
Never hidden, your neck greatly influences how masculine and powerful you look. Look at the photoshopped thin necks below:
A thick neck also bulletproofs you against lifting injuries, concussions, and head-on impact. Boxers/fighters train their necks religiously.
- Prime movement patterns: Neck Extension and Flexion.
- Best exercises: Plate neck curls and Neck extensions. You can even buy a neck harness.
- Recommend rep/set/weight ranges: While the neck can lift gargantuan loads, it’s a vulnerable area — so start with lightweight and high reps (20–30). Move to 12–15 reps once you perfect the form. Aim for 6 to 12 weekly sets.
3. The Abs — aka “The Awe-Inspiring Core of Aesthetics”
Need I explain our obsession with six-pack abs? There’s a reason “Shirtless in public” videos go viral. By shrinking your waist, abs also accentuate the V-Taper!
By bulletproofing your core, strong abs also boost your lifts. They also improve your posture.
- Prime movement patterns: Spinal Flexion and Torsion.
- Best exercises: Hanging controlled knee raises, kneeling cable crunches, and Palloff press.
- Recommend rep/set/volume ranges: Compound lifts like weighted pullups and Overhead presses hammer your core. So 4 to 8 weekly sets of 12–20 reps will suffice. Aim for a strong mind-muscle connection.
4. The Forearms — aka “The Real Aesthetic Guns”
We call biceps guns — but they don’t scream “Masculine Power!” as forearms do. Sylvester Stallone and competitive arm wrestlers are testament.
Strong forearms are also incredibly functional — be it boardroom hand-shakes or lugging grocery bags.
- Prime movement patterns: Wrist Extension and Flexion.
- Best exercises: Dumbbell wrist extensions, Rope single-wrist curls, and Farmer’s walks.
- Recommend rep/set/volume ranges: Despite being fast-twitch-dominant (71%), heavy weights lead to wrist issues. So, stick to 12–20 reps with medium weight — for grip-based exercises, go heavier.
5. The Lateral Delts (In Green) — aka “Natural Shoulder Armour Pads”
It’s by blasting my side delts that I eclipsed my narrow shoulders. Big lateral delts = 3D capped delts. Gymnasts are the best examples.
Side delts also ensure optimal shoulder health and well-roundedness.
- Prime movement patterns: Shoulder Abduction.
- Best exercises: Standing dumbbell lateral raises, Egyptian lateral raises, and Lu lateral raises.
- Recommend rep/set/volume ranges: While side delts can tolerate heavy weight, the pesky traps barge in. So, use the 15–25 rep range with perfect form. 6 to 12 weekly sets should suffice.
6. The Upper Chest — aka “The Crown Jewel of Aesthetics”
Due to higher androgen receptors, lower pecs grow easily — but create a breastlike look. The “armored chestplate” look stems from the upper chest. See the difference below.
Tight formals or a topless beach walk, developed upper pecs scream, “Aesthetics!”
- Prime movement patterns: Horizontal (Incline) Push.
- Best exercises: Incline dumbbell/barbell press, Straight-arm flies, and Reverse grip bench press.
- Recommend rep/set/volume ranges: While the pecs can handle massive weights, the shoulders are vulnerable. So, aim for 6 to 15 reps with medium weight. 8 to 12 weekly sets should suffice.
7. The Glutes — (Gluteal Maximus, Minimus, and Medius)
A 1000-women survey found the buttocks to be our most attractive body part. Developed glutes look great in jeans/shorts — and signal bed prowess (aka thrusting power).
Strong glutes also scream “Agility!”— be they NFL athletes or javelin throwers, sports pros have prominent glutes.
- Prime movement patterns: Hip Extension and Hinging.
- Best exercises: Romanian deadlifts, Deep back squats, and Hip thrusts.
- Recommend rep/set/volume ranges: The glutes are your body’s largest muscles — load them right. Aim for 6-8 weekly sets of 6-12 reps with heavy weights.
No Need to Memorize the Anatomy/Sets/Reps of These Muscles
The goal of the visuals and exercise/sets/reps is to make you aware — to give you an aesthetic lens you can’t unsee.
Well-crafted routines will handle exercises/sets/reps/weights/rest — so you can focus on training hard, confusion-free.
That’s what the next few sections will span — 3,4,5, and 6-day workout plans spread across experience levels — so there’s a routine for everyone.
For the “Aesthetic-7”, I’ll also add a bonus “Aesthetic Touch” to each routine.
P.S. The Aesthetic Touch is meant to be done after the main workout. If the main workout’s running late, don’t hesitate to skip its Aesthetic Touch.
Full-Body Workout Routines (3 Days a Week)
The Alpha Destiny Novice Program
This is my go-to recommendation for beginners. Those that pay heed unlock steroid-like progress in their first 3-6 months.
- Pros: All fundamental compound lifts. High-ROI strength and muscle gains. Posterior-chain focused — for an injury-proof base.
- Cons: Few exercises are hard to master. Tiring workouts. Less delt volume.
- Best-suitable for: Beginners (up to 1-year training experience)
Icecream Fitness 5x5:
While similar to Alpha Destiny, this is less strength and more muscle-growth-focused.
- Pros: Well-rounded. Fundamentals-focused. Good ab+arms volume.
- Cons: Excessive leg focus. No lat-focus. Lengthy high-volume workouts.
- Best-suitable for: Beginners (up to 1-year training experience)
The Aesthetic Touch
- Day 1: 1–3 sets of 6–12 reps of (Assisted/Normal) Pull-ups + 2–3 sets of 8–15 reps of Forearm wrist extensions + 2–3 sets of 12–20 reps of Neck curls.
- Day 2: 2–3 sets of 12–25 reps of Lateral raises + 2–3 sets of 12–20 reps of Neck extensions
- Day 3: 2–3 sets of 8–15 reps of Rope wrist curls + 2–3 sets of 12–20 reps of Straight arm lat pushdowns + 1–3 sets of 6–12 reps of (Assisted/Normal) Pull-ups.
Upper-Lower Workout Routines (4 Days a Week)
PHUL by Brandon Campbell
A well-rounded program that equi-targets strength and muscle gain. My current routine is a modified version of PHUL.
- Pros: Hyper-well-rounded. Leverages antagonistic + synergistic training. Optimally builds strength + muscle.
- Cons: Limited exercise variety. Overall volume could be higher.
- Best-suitable for: Early to late intermediates (1 to 2.5 years of training)
Westside For Skinny Bast*rds
While I’m not a fan of the name, the routine is excellent — can’t expect any less from the elite coach Joe DeFranco.
- Pros: Extremely well-designed. Builds strength + explosiveness + muscle. Highly functional.
- Cons: Needs special equipment. It can feel complex. Strength-biased.
- Best-suitable for: Mid to late intermediates (1.5 to 2.5 years of training)
The Aesthetic Touch
- Day 1: 2–3 sets of 8–15 reps of wrist extensions + 2–3 sets of 12–20 reps of Neck curls
- Day 2: 2–3 sets of 15–20 reps of Lateral raises + 2–3 sets of 12–20 reps of Neck extensions
- Day 3: 2–3 sets of 8–15 reps of Rope wrist curls + 2–3 sets of 12–20 reps of Straight arm lat pushdowns
- Day 4: 2–3 sets of 12–20 reps of Neck curls + 2–3 sets of 15–20 reps of Lateral raises
Hybrid Workout Routines (5 Days a Week)
Layne Norton’s PHAT
Being a Ph.D. and an elite powerlifter/coach, Layne Norton marries theory with practicality. This stellar combination shows in the PHAT routine.
- Pros: Unique + balanced split. Equal strength + muscle focus. Proven exercises.
- Cons: Too many exercises. Lengthy high-volume workouts. Excess traps (and less lats) focus.
- Best-suitable for: Early to late intermediates (1 to 2.5 years of training)
Lvysaur’s Intermediate-Aesthetic Routine
Dense with compound lifts and high on the sets, this is the hardest routine I’ve ever run — and the most rewarding.
- Pros: Adjustable phase-based progression. Excellent upper chest + lats + delt volume. High aesthetics + strength focus.
- Cons: Demanding workouts. Arms volume could be higher.
- Best-suitable for: Mid-intermediate to advanced (2 to 4 years of training)
The Aesthetic Touch
- Day 1: 2–3 sets of 12–20 reps of Forearm wrist curls + 2–3 sets of 12–20 reps of Neck extensions
- Day 2: 2–3 sets of 8–15 reps of Forearm wrist extensions + 2–3 sets of 12–20 reps of Neck curls
- Day 3: 2–3 sets of 8–15 reps of Rope wrist curls + 2–3 sets of 8–15 reps of Hanging leg raises
- Day 4: 2–3 sets of 15–20 reps of Lateral raises + 2–3 sets of 12–20 reps of Neck extensions
- Day 5: 2–3 sets of 8–15 reps of Forearm wrist extensions + 2–3 sets of 8–15 reps of Neck curls
Push-Pull-Legs Workout Routines (6 Days a Week)
Reddit PPL
This is the routine I recommend after Alpha Destiny. On and off, I’ve run this (modified) for 3 of my 6 training years — it’s a proven time-tested staple.
- Pros: Incredible shoulder focus. Synergistic training. Well-rounded and proportional.
- Cons: Long push workouts. Meagre deadlift volume. Lat focus could be higher.
- Best-suitable for: Late beginner to mid intermediate (1 to 2.5 years of training).
Coolcicada PPL
This is Reddit PPL’s twin — except for 2 minor changes that create a major difference.
- Pros: Super-well-rounded. Synergistic training. Solid posterior-chain volume.
- Cons: Less side-delt focus. Overall volume could be higher.
- Best-suitable for: Late beginner to mid intermediate (1 to 2.5 years of training).
David Laid’s DUP
This punishing program shot my deadlift to the skies and slapped on slabs of muscle on my posterior chain.
- Pros: Excellent progression design. Incredible posterior chain focus. RPE-based specific programming — so it’s plug-and-play.
- Cons: Paid program. Excessive deadlift volume. Delt- focus could be higher.
- Best-suitable for: Mid-intermediate to early advanced (2 to 4 years of training).
The Aesthetic Touch
- Day 1: 2–3 sets of 8–15 reps of Forearm wrist extensions
- Day 2: 2–3 sets of 12–20 reps of Neck curls + 2–3 sets of 12–20 reps of Neck extensions
- Day 3: 2–3 sets of 8–12 reps of Hanging leg raises
- Day 4: 2–3 sets of 12–20 reps of Forearm wrist curls
- Day 5: 2–3 sets of 12–20 reps of Neck curls + 2–3 sets of 12–20 reps of Neck extensions
- Day 6: 2–3 sets of 8–15 reps of Kneeling cable rope crunches
How to Use These Workout Routines Effectively
Don’t fall prey to the widespread “Switch your program every few weeks to confuse your muscles” myth.
Your muscles can’t distinguish between exercises — load is load. Muscle growth stems from progressive overload — which happens effectively only when you stick to a program.
Pick one of the 9 workout routines and run it for at least 4-6 months. Switch only if…
- Your progress slows down or stalls.
- You get bored with the routine — and your workout motivation tanks.
- You get busier or more free time — so you want to up/down your workout days.
Not to “confuse your muscles” as the confused “gurus” advise.
The best part? You can rotate these programs.
Say you’ve run all 9 in 3 years — rerun them in a different order. Or, keep alternating the 2 or 3 routines you loved the most.
As long as you “Train harder and heavier than last time,” you’re good.
9 Hard-Earned Lessons from 6+ Years of Working Out
Unlike other aspects of life, gym mistakes are costly — be it a dislocated shoulder, herniated disk, or mid-set blackouts.
I want to share 9 lessons earned from injuries, accidents, and awful progress — I hope you learn them the easy way.
- Treat Your Warm-Up Like a VIP. It injury-proofs and primes you physically/mentally for the workout. I almost tore my shoulder due to a poor warmup once. Warmup hyperlinks → Upper and Lower.
- Form is King. “Ego-lifting” will cause injuries and create the illusion of progress. Swallow your ego, worship form, and watch your progress shoot to the skies — while keeping injuries at bay.
- Hydration Is Queen. You don’t have to down a gallon. Just sip water throughout your workout. I once blacked out mid-set because of dehydration.
- Strong Workout Partners Are Steroids. Try training with a stronger dude — never alone will you hit such numbers again. Gym folks are super-approachable—as the Bible says, “Ask and You Shall Receive.”
- Pyramid Sets Are Your Best Friend. Whatever the exercise, develop the habit of “pyramiding” up to your main set. If the main set is 120 kg X 4 reps, the pyramid warmup sets could be — Empty barbell X 10. 60 Kgs X 6. 80 Kgs X 4. 90 Kgs X 2. 100 Kgs X 1. 110 Kgs X 1.
- Intensity >>>> Volume. Going harder with a better form on 3 sets is better than 5 half-hearted sets. Quality > Quantity. As Coach Greg says, “Train harder than last time.”
- The Best Workouts Happen on Your Worst Days. Fueling your workout with the negative emotions, you’ll walk out feeling 10x better. Always show up. Period.
- Music Is Magic. Cruise with EDM on hypertrophy sets/workouts. Blast some metal or aggressive rap on your strength days. The difference will be night and day.
- Workout First Thing in The Morning. So delayed meetings and last-minute dates don’t make you skip. Also, what better way to start your day?
Final Thoughts
Nay-sayers will say building an aesthetic body is a vain, “shallow” pursuit.
Don’t pay heed to them. They only see the exterior — the tip of the iceberg. You and I know the sheer submerged interior of life-transforming changes.
They’ll also say you’re “wasting” your time and 20s in the gym instead of “enjoying” — aka sleep-deprived partying, brain-numbing weed, and post-alcohol puking.
Little do they know — pumping iron is one of the most enjoyable and meaningful pursuits.
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
- Socrates
Good luck building the body and life of your dreams!
