Biz
Iron
- Joined
- Jan 27, 2026
- Posts
- 18
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I've been refining my split to strictly maximize frame illusion, V-taper, and pure aesthetics. I am avoiding the blocky powerlifter look to focus entirely on clavicle width, shoulder caps, and arm thickness. Here is the breakdown of my current hypertrophy program.
Upper A: The Width Builder
This day is heavily focused on side delts and upper chest.- 4 x Lateral Raise (Cable) – Constant tension for the medial delts.
- 3 x Incline Chest Press (Machine) – Upper chest focus for collarbone aesthetics.
- 3 x Face Pull (Cable) – Essential for rear delts and posture correction.
- 3 x T Bar Row – Back thickness.
- 3 x Machine High Row – Upper back and trap development.
- 4 x Triceps Extension (Cable) – Pure arm mass.
- 3 x Preacher Curl (Machine) – Bicep peak isolation.
Upper B: V-Taper & Neck Width
Upper B shifts the focus toward lat width and neck/trap development, which are essential for a masculine frame and looking big in a shirt.- 4 x Lat Pulldown (Cable) – Maximizing lat spread.
- 4 x Shrug (Dumbbell) – Pure neck/trap thickness.
- 3 x Pec Deck (Machine) – Inner chest striations.
- 3 x Lateral Raise (Machine) – More medial delt volume.
- 3 x Reverse Fly (Machine) – Rear delt caps.
- 3 x Triceps Pushdown (Cable - Straight Bar) – Long head triceps focus.
- 3 x Preacher Curl (Machine) – Bicep volume.
Vanity Day: Arms, Core & Delts
This is a pure aesthetic touch-up day designed to make the arms and shoulders pop.- 3 x Lateral Raise (Cable) – Because you can never have enough side delt volume.
- 3 x Reverse Curl (Barbell) – Forearm and brachioradialis thickness.
- 3 x Hammer Curl (Dumbbell) – Brachialis width to make arms look wider from the front.
- 3 x Triceps Pushdown (Cable - Straight Bar) – Triceps pump.
- 3 x Hanging Leg Raise – Core definition without building a blocky waist.
- 3 x Overhead Press (Smith Machine) – Front delt mass and pressing strength.
- 3 x Pull Up – Classic V-taper builder.
