Workout Routine by Ian Purificacion

This four‐day, science‐based workout routine uses a pull‑up bar, dumbbells, and a barbell to build dominant shoulders, a pronounced V‑taper, and a balanced physique. Follow the schedule below and remember to warm up for 5–10 minutes before each session and cool down with stretching afterward.

Day 1: Upper Body A (Shoulders, Back & Arms Focus)

Exercise Equipment Sets Reps Notes
Pull‑ups Pull‑up bar 4 6–10 Add weight if you can do 10+ reps easily
Barbell Overhead Press Barbell 4 6–8 Keep core engaged; avoid arching your back
Barbell Bent‑Over Row Barbell 4 8–10 Maintain a flat back for proper lat activation
Dumbbell Lateral Raises Dumbbells 3 10–15 Focus on contraction; control the lowering phase
Barbell Biceps Curl Barbell 3 8–12 Use a full range of motion
Dumbbell Triceps Extension Dumbbells 3 8–12 Perform overhead to emphasize triceps

Day 2: Lower Body A (Legs & Glutes Emphasis)

Exercise Equipment Sets Reps Notes
Barbell Back Squat Barbell 4 6–10 Squat deep as comfortable; keep core tight
Romanian Deadlift Barbell 4 8–10 Focus on hamstring stretch and hip hinge
Dumbbell Lunges Dumbbells 3 10 per leg Step forward with controlled form
Bulgarian Split Squat Dumbbells 3 8–10 per leg Use a bench/chair for support
Calf Raises Dumbbells or Bodyweight 3 15–20 Squeeze at the top for maximum contraction

Day 3: Upper Body B (V‑Taper, Shoulder & Arm Emphasis)

Exercise Equipment Sets Reps Notes
Chin‑ups (Underhand Grip) Pull‑up bar 4 6–10 Emphasizes lats and biceps for a tighter V‑taper
Dumbbell Shoulder Press Dumbbells 4 8–10 Keep proper posture (seated or standing)
One‑Arm Dumbbell Row Dumbbells 3 8–10 per side Support with a bench/chair for stability
Dumbbell Front Raise Dumbbells 3 10–12 Targets the anterior delts
Dumbbell Hammer Curl Dumbbells 3 10–12 Focus on controlled motion (also works forearms)
Overhead Dumbbell Triceps Extension Dumbbells 3 10–12 Keep upper arms stationary for isolation

Day 4: Lower Body B (Heavy Compound & Glute Focus)

Exercise Equipment Sets Reps Notes
Barbell Deadlift Barbell 4 5–7 Emphasize form and core bracing; use a moderate load
Front Squat or Goblet Squat Barbell or Dumbbell 3 6–8 Keep torso upright; use a controlled weight
Dumbbell Step‑ups Dumbbells 3 10 per leg Step onto a stable bench/chair; drive with your heel
Hip Thrust or Glute Bridge Barbell or Dumbbell 3 10–12 Squeeze your glutes at the top
Weighted Calf Raises Dumbbells/Bodyweight 3 15–20 Achieve full contraction; add weight if possible

Additional Guidelines