If you want to build a Dorito body, you’re not alone. The Dorito body is when your physique has a V shape (also known as a V-taper). It consists of broad shoulders, a wide back, and a small waist. So how do you achieve this look?
To build a Dorito body, focus on weight training. Your program should emphasize progressive overload – progressing to heavier weights over time. The primary exercises should develop the shoulders and back. Also, eating in a caloric deficit and doing cardio will help slim your waist if needed.
All these aspects will be essential for building a Dorito body. Although, you’re likely still looking for more of a complete plan to build that V-taper. Don’t worry; we have you covered.
This article will cover a full 2-day and 3-day workout plan for you. Each exercise in the program will help you build a complete V-shaped physique. You’ll also get a list of specific exercises that are most important to getting a V-shaped look. If this sounds like it’s for you, keep reading for the complete Dorito body training plan.
Workouts for Building a V-Shaped Taper
In this section, we’ll cover both a 2-day and 3-day workout plan for getting a V-shaped taper.
2 Day Workout Plan
The 2-day workout plan consists of an upper body/lower body split. The best way to use the 2-day split would be to do it twice per week. For example, your weekly schedule could be:
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Rest
- Thursday: Upper Body
- Friday: Lower Body
- Saturday: Rest
- Sunday: Rest
Using a schedule like this will give you enough training volume for a V-shaped taper.
Workout 1: Upper Body & Abs
| Exercise | Sets | Reps |
| Barbell Overhead Press (Seated or Standing) | 5 | 5-8 |
| Pull-Up (Weighted if Possible) | 5 | 5-8 |
| Dumbbell Bench Press – Flat Bench | 5 | 10-15 |
| One Arm Dumbbell Row | 5 | 10-15 |
| Dumbbell Rear Delt Fly (Bent Over or Lying on Incline Bench) | 4 | 20-25 |
| Dumbbell Curl | 3 | 15-20 |
| One Arm Overhead Dumbbell Tricep Extension | 3 | 15-20 |
| Hanging Knee Raise (or Hanging Straight Leg Raise if Possible) | 5 | 10-20 |
Workout 2: Lower Body + Optional Abs & Back
| Exercise | Sets | Reps |
| Deadlift | 3 | 3-5 |
| Goblet Squat | 5 | 20-25 |
| Dumbbell Lunge | 5 | 15-20 |
| Single Leg Dumbbell Romanian Deadlift | 5 | 15-20 |
| Barbell Calf Raise | 3 | 25-33 |
| **Optional Exercises** ⇩These exercises give you some additional back and core work to help with the V shape look. | *Do These Only if You Have Extra Energy in the Tank ⇩ | *Don’t Go to Failure – Have 3 Reps Left in the Tank (RPE 7) ⇩ |
| Crunch (Weighted if Possible) | 5 | 15-20 |
| Lat Pull-Down (Can Also Do Kneeling Resistance Band Lat Pull-Down) | 3 | 10-15 |
| Seated Cable Row (Can Also Do Resistance Band Row) | 3 | 10-15 |
3 Day Workout Plan
We also created a 3-day variation of this training program. It’s split into push, pull, and leg workouts. You can do this 3-day split once or twice per week. If you do it once per week, an example schedule would be:
- Monday: Push
- Tuesday: Rest
- Wednesday: Pull
- Thursday: Rest
- Friday: Legs
- Saturday: Rest
- Sunday: Rest
If you choose to do it twice per week, your schedule could be:
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Rest
- Friday: Push
- Saturday: Pull
- Sunday: Legs
If you’re new to training, I would recommend starting with doing this split once a week. If you’re more experienced, do it twice per week.
Workout 1: Push & Abs
| Exercise | Sets | Reps |
| Barbell Overhead Press (Standing or Seated) | 5 | 5-8 |
| Dumbbell Bench Press – Flat Bench | 5 | 10-15 |
| Dumbbell Fly – Flat Bench | 3 | 15-20 |
| Dumbbell Lateral to Front Raise | 3 | 15-20 |
| One Arm Overhead Dumbbell Tricep Extension | 3 | 15-20 |
| Hanging Knee Raise (or Hanging Straight Leg Raise if Possible) | 5 | 10-20 |
Workout 2: Pull
| Exercise | Sets | Reps |
| Pull-Up (Weighted if Possible) | 5 | 5-8 |
| One Arm Dumbbell Row | 5 | 10-15 |
| Seated Cable Row | 3 | 15-20 |
| Dumbbell Rear Delt Fly (Bent Over or Lying on Incline Bench) | 4 | 20-25 |
| Barbell Shrug | 4 | 20-25 |
| Dumbbell Curl | 3 | 15-20 |
Workout 3: Legs + Optional Back & Abs
| Exercise | Sets | Reps |
| Deadlift | 3 | 3-5 |
| Goblet Squat | 5 | 20-25 |
| Dumbbell Lunge | 5 | 15-20 |
| Single Leg Dumbbell Romanian Deadlift | 5 | 15-20 |
| Barbell Calf Raise | 3 | 25-33 |
| **Optional Exercises** ⇩ | *Do These Only if You Have Extra Energy in the Tank ⇩ | *Don’t Go to Failure – Have 3 Reps Left in the Tank (RPE 7) ⇩ |
| Crunch (Weighted if Possible) | 5 | 15-20 |
| Lat Pull-Down (Can Also Do Kneeling Resistance Band Lat Pull-Down) | 3 | 10-15 |
Conditioning/Cardio Work
If you want to build a Dorito body, doing some conditioning/cardio training may be helpful. It’ll help you stay healthy and help with fat loss if that is part of your training goals. Those concerned with slimming their waist down for the V-taper should be doing cardio. Here are some examples of conditioning work you can do:
- Battle ropes – Swing battle ropes for 1-2 minutes, then rest for 1-2 minutes. Repeat 10-20 times.
- Elliptical/exercise bike intervals – High resistance/high intensity for 30 seconds to 1 minute. Low resistance/intensity for 1-2 minutes. Repeat 10-20 times
- Hill sprints – Find a decent-sized hill in your area. Sprint up it and then run/jog/walk back down. Rest for 1-2 minutes. Repeat 10-20 times.
- Prowler sled push/pull – If you have access to a prowler sled, add weights to it and do 10-20 pushes/pulls.
- Sprint to walk interval training – Sprint for 30 seconds to 1 minute. Walk for 1-2 minutes. Repeat 10-20 times.
You can do conditioning after weight training or use it for extra work on rest days if you feel up for it.
Stretching
Stretching is also a key part of keeping your body healthy as you pursue the Dorito shape look. Make sure you do it before and after your workouts. If you’re interested in doing something other than the traditional stretching routine, look into hyperbolic stretching.
Top 10 Exercises for Building a V-Shaped Taper
Along with the workout program, we also wanted to give you 10 exercises to help you build a V-shaped taper. Each exercise is either listed in one of the main workouts above or could be used as a substitute to switch up your routine.
Exercise 1: Lat Pulldowns
The lat pull-down is usually done on a cable-based machine. It’s a great alternative to pull-ups if you can’t access a pull-up bar or can’t do them.
Directions:
- Grab the hanging bar about shoulder-width apart.
- Sit down while hanging onto the bar.
- With your shoulders back and chest up, pull the bar down to just below chin level.
- Slowly let the bar go back to the top until your arms are fully extended.
- Repeat for the desired number of reps.
Equipment needed: Lat Pull-Down Machine (Could also be done with resistance bands)
Muscles worked: Upper back, lats, biceps, forearms
Exercise 2: Bent-Over Barbell Rows
The bent-over barbell row is a great compound exercise to add width to your back. It’s a great alternative to the one-arm dumbbell row listed in the program we designed. If you want to vary your workouts, alternating dumbbell rows with barbell rows is a good idea.
- Grab the barbell off the ground or unrack it with your hands about shoulder width (or slightly wider) apart.
- Standing with your feet about shoulder-width apart, get a slight knee bend.
- Push your hips back and lower your upper body until it is at a 45-degree angle.
- Keep your shoulders back and chest up.
- Pull the bar into your body until right before it touches your stomach. Slowly release it back down.
Equipment needed: Barbell and weight plates
Muscles worked: Upper back, lower back, lats, forearms, biceps
Exercise 3: Pull-ups
Pull-ups are one of the best “bang for the buck” exercises for building your back. You only need a pull-up bar and your body weight. Although, doing them weighted is an excellent idea to add difficulty as you progress. Also, if you’re setting up a pull-up bar for a home gym, ensure you get the right pull-up bar height to do them effectively.
Directions:
- Put your hands on the bar with your palms facing away from you (overhand grip) about shoulder width apart.
- Get a full hang from the bar with your arms completely extended.
- Pull your body up while contracting the muscles in your upper back.
- Keep your shoulders back and retracted.
- When your chin gets up above the bar, hold for a second, then slowly lower yourself back down.
Equipment needed: Power rack with a pull-up bar, power tower with a pull-up bar, doorway pull-up bar, freestanding pull-up bar, wall-mounted pull-up bar, etc.
Muscles worked: Upper back, lats, biceps, forearms
Exercise 4: T-Bar Rows
The t-bar row is a great alternative to the traditional barbell or dumbbell row. If you want to switch up your training, consider adding it in. It’s perfect for getting a narrow grip that works more of the inner back muscles.
Directions:
- Put one end of a barbell in a landmine attachment or other secure place where it is held down.
- Add weights to the opposite end that isn’t being held down.
- Get a handle to use. The most common is a v-bar handle.
- Put the handle toward the front of the bar where the weights are.
- Start holding the handle with arms extended.
- Push the weight back in your hips.
- Bend down until your back is at a 45-degree angle.
- Pull the bar up toward your body until the weights nearly touch your stomach.
- Lower the bar back down while maintaining control.
Equipment needed: Barbell, weight plates, v-bar handle (or other alternative t-bar handles), landmine attachment
Muscles worked: Inner back, upper and lower back, lats, forearms
Exercise 5: Deadlifts
If there’s one exercise that’s one of the best for building mass, it’s the deadlift. The primary mover of the deadlift is the legs. You need a lot of leg drive to get the bar off the ground. But it also works the back and lats quite a bit. It’ll be an essential exercise for you when pursuing the Dorito body.
Directions:
- Stand in front of the bar with your feet about shoulder width or slightly wider apart.
- Push your hips back and lower yourself until your arms can reach the bar.
- Grip the bar with your arms slightly outside your legs.
- Retract your shoulders back, push your chest up, and brace with your core.
- While bracing, push with your legs to drive the bar off the floor.
- Keep driving the bar up until you completely lock it out (standing upright).
- Lower it back down.
Equipment needed: Barbell, weight plates
Muscles worked: Legs, lower back, lats, upper back, forearms
Exercise 6: Dumbbell Rows
The dumbbell row is an excellent row variation. The great part of using a dumbbell when rowing is you have more of a free range of motion. Free motion will help you contract your upper back and lats more during the lift.
Most people do a one-arm dumbbell row, so we’ll give you directions for that. You can also do them like a bent-over barbell row. So it would be the same motion with dumbbells instead.
Directions:
- Bend over and place your left hand and left knee on a bench.
- Grab a dumbbell with your right hand.
- Keep your shoulders back, chest up, and core tight.
- Pull the dumbbell up towards the side of your body (near the stomach area).
- Once your back is contracted, lower the dumbbell back down.
- Repeat for the desired amount of reps. Then switch sides – right knee and hand on the bench with a dumbbell in your left hand.
Equipment needed: Dumbbell, weight bench, or another steady place to lean your body weight
Muscles worked: Upper back, lats, forearms
Exercise 7: Cable Rows
Cable rows are a great accessory exercise for the back. You can’t move as much weight with cable rows as you will with bigger compound movements. That said, they might help you get better contractions in the back and lats to hit extra muscle fibers. They are usually best done with one arm, but there are two arm variations as well.
Directions:
- Set the cable height, either low or high. If it’s low, you’ll do it more like a bent-over row. If it’s high, you’ll stand more upright and lean back in your heels.
- Using a split stance with one leg in front of you and one leg behind is usually the best for either variation.
- Grab the handle.
- While bracing with your core and shoulders back, pull the handle towards your body.
- When your back is completely contracted, hold for a second, then lower the weight back down.
Equipment needed: Cable machine, whatever handle attachment you prefer
Muscles worked: Upper back, lats, rear delts, forearms
Exercise 8: Chin-ups
Chin-ups are pretty similar to pull-ups. The one difference is the direction your hands are facing. This time, your hands will have an underhand grip on the bar (palms facing toward you). The chin-up variation hits your back and lats a bit differently. It also engages your biceps more.
If you need more direction, just look at the pull-up directions listed above. Do the same things with a different grip.
Equipment needed: Anything that has a pull-up bar attachment: power rack, power tower, freestanding pull-up bar, etc.
Muscles worked: Upper back, lats, biceps
Exercise 9: Seated Cable Rows
The seated cable row is often a good alternative to the t-bar row since they both work the back muscles in a similar way. You can also use it as an alternative to dumbbell or barbell rows if you wish to. It’s a nice machine-based variation that works the same muscles in a different way.
Directions:
- Sit on the bench with your legs out. Keep a slight bend in your knees. There should also be a place for you to put your feet.
- Grab the handle.
- Keep your shoulders back and brace with your core.
- Pull the handle toward your stomach and stop right before it touches your stomach.
- Hold for a brief second, then release the weight back down in a controlled manner.
Equipment needed: Cable machine/seated row machine, v-bar handle, or alternative handle attachments
Muscles worked: Upper back, lats, forearms
Exercise 10: Barbell Shrugs
Having nice well-developed traps will round out your Dorito-shaped look. Shrugs are the ultimate trap-building exercise, so you can’t go wrong with them.
Directions:
- Stand in front of the bar with your feet shoulder-width apart.
- Grip the bar with your hands shoulder-width or a bit further apart.
- While holding the bar and standing upright, shrug your shoulders up. Imagine you are trying to touch your shoulders to your ears.
- When your shoulders can’t go up any higher, lower the weight back down in a slow, controlled motion.
Equipment needed: Barbell, weight plates
Muscles worked: Trapezius muscles (traps)
Conclusion
That’s it. You should know everything you need to get started working toward that V-shaped body taper.
Remember, despite what some fitness influencers may tell you, there’s no shortcut to looking how you want. If you want results, you should follow this plan for a significant amount of time. Give it three months and see how much progress you’ve made in that time.
Also, maintain a balanced diet that will help you reach your goals. If you want to gain mass, eat in a caloric surplus. If you want to lose weight, eat in a caloric deficit.
All you need is consistency, dedication, and patience. You will get there! Get out there and get training!
FAQs About the V-Shaped Taper
- Best Pull Up Bar Diameter For You: A Comprehensive Guide - September 4, 2023
- Grip Talk: What is Barbell Knurling & Why It Matters? - September 4, 2023
- Say Goodbye to Shoulder Pain: How to Avoid Pain from Dips - September 4, 2023
