Supreme 7-week Strength Plan for a V shaped Physique

Ever since the advent of comic book heroes like Superman and Batman, a V-shaped physique has become the most sought-after physique. A V-shaped physique can be defined as a physique with broad, sculpted shoulders and amazingly defined abs. This does not mean that no work is done on the legs. Obviously, the legs are also worked on, just as vigorously!

Since the emphasis is on developing the upper body to attain a V-shaped physique, it should come as no surprise that your strength training workout will be focused more on the upper body. However, keep in mind that you have to add a cardio portion or a ten-minute HIIT plan in your routine.

Let us discuss a few upper body moves that can help you achieve the V-shaped physique of your super-hero!

Barbell Straight Leg Deadlift

This is one of the best moves to work your upper body and also strengthen your core. Stand with your feet hip-width apart and slightly bend your knees. Using an overhand grip, grab a barbell and let it hang at an arm’s length in front of you. Push your hips back, stabilize your core and make sure you don’t round your body.

Lower your chest so that it is parallel to the floor. Using your hips as the pivot, thrust them forward and get back to the starting position. Aim to do at least 8 reps in a set, with a maximum of three sets in your circuit. If you are using weights for the first time, start off with lighter weights and make sure you perform the move in front of a mirror so that you can keep an eye on your posture.

Pushup Lock-off

This moves not only works your upper body to perfection, but it works to perfect your stability and balance as well. You don’t need any weights for this move, but you will be needing a medicine ball. Start off with the push-up position, except for the fact that your right hand will be on the medicine ball. It can be a bit wobbly in the beginning, but you will find your balance eventually.

Keep your body straight, lower your chest till it is a few inches off the floor. Now push up, keeping yourself stable on the ball, till your right arm is straight. Touch your right shoulder with your left hand and return to the starting position. Do 8 reps for each arm and aim to perform at least 3-4 sets in your workout.

Dumbbell Single-Arm Shoulder Press

This is a relatively simple move that works wonders for your upper body. You will only need dumbbells to perform this move. Since you aim is to bulk up your upper body, it is suggested that you start off with heavy weights, with 6 reps per arm, aiming for 3-4 sets in your workout.

Hold the dumbbell in your left hand in front of your left shoulder. Simply raise your arm above, pressing the weight directly above your shoulder. Hold it for a second, lower it and repeat the move.

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Side Lateral Raises

This move works your deltoids to the maximum, giving your shoulders that broad look you want. Keeping your body straight, hold the dumbbells in your hands with the palms facing your side. Keeping your torso completely stable, lift the dumbbells to your side with a slight bent in your elbows. Raise them till your arms are parallel to the floor.

Make sure you are exhaling, as your arms go up. Pause for a second and return to the starting position, while inhaling on your way down. Depending on your strength, you can use any weight you want. Aim for at least 8-10 reps in 2-3 sets. If you feel like it, you can perform this move while sitting down as well.


For the ultimate V-shaped physique, you need to work on your abs, as well. Crunches are one of the most efficient ways of developing abs. Lie on a mat, in a crunch position, and slowly curl up your upper body, exhaling forcibly at the top of the movement. For a forceful contraction, return to the starting position slowly and under control. Do three sets of 25 crunches and you are good to go!


Sit-ups are a fun way to incorporate your abs. Simply sit on the floor with your knees bent. Lie down with your arms behind your neck and keeping your core stable, move your body about 1/4th of the way up. Hold for a second and then slowly and deliberately return to the starting position. Do 3 sets of 15 reps each.

To get the maximum results, stick to this circuit workout for 7 weeks, aiming to do this circuit for at least 3-4 days in a week. Give yourself one rest day and incorporate cardio workouts on your days off from the strength training routine. Besides this, be watchful of your diet and hydration to get the maximum results!

You can Achieve a Super-Hero Physique By Following This Routine and Sticking to A healthy diet!


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