logo
BoostcampPNG

TopHeavy®

by Noud H.
2 athletes joined

Program Description

**TopHeavy®** is a dynamic 4-week program designed to build strength and muscle through a balanced blend of bodybuilding and powerlifting techniques. With 28 training days, this program targets all major muscle groups using a full gym setup, ensuring you have the tools to maximize your gains. Each week features a mix of compound lifts and accessory work, complemented by cardio sessions to enhance endurance and recovery. Perfect for intermediate to advanced lifters, **Top Heavy®** will sculpt your physique while pushing your limits. Get ready to transform your training and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2025 09:00
  • Last Edited
    Oct 17, 2025 08:28

Summary

Unleash your upper body potential with the TopHeavy® program, a comprehensive 4-week training plan designed for serious lifters. Committing to 7 days a week, you'll engage in a mix of intense push days featuring barbell and dumbbell exercises, alongside essential cardio and recovery sessions. Each workout targets key muscle groups, ensuring balanced development while maximizing strength and endurance. Get ready to elevate your fitness game and sculpt a powerful upper body!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Chest
13.2%
Front Delts
10.2%
Hamstrings
7.1%
Middle Delts
6.8%
Quadriceps
6.4%
Lats
6.4%
Glutes
6.4%
Upper Back
5.4%
Abs
5.1%
Biceps
5.1%
Lower Back
3.4%
Rear Delts
2.4%
Other
1.7%
Calves
1.7%
Forearms
1.4%
Adductors
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Chin-Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
45’ Row
2
1
5-10 reps
10-15 reps
-
-
5
Bicep Curl (Barbell)
2
1
5-10 reps
10-12 reps
-
-
6
Pullover (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Rear Delt Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Hammer Curl (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Chin-Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
45’ Row
2
1
5-10 reps
10-15 reps
-
-
5
Bicep Curl (Barbell)
2
1
5-10 reps
10-12 reps
-
-
6
Pullover (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Rear Delt Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Hammer Curl (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Chin-Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
45’ Row
2
1
5-10 reps
10-15 reps
-
-
5
Bicep Curl (Barbell)
2
1
5-10 reps
10-12 reps
-
-
6
Pullover (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Rear Delt Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Hammer Curl (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Chin-Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
45’ Row
2
1
5-10 reps
10-15 reps
-
-
5
Bicep Curl (Barbell)
2
1
5-10 reps
10-12 reps
-
-
6
Pullover (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Rear Delt Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Hammer Curl (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
Incline Bench Press (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Skull Crusher (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Pec Fly (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
8
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
1
5-10 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Sissy Squat (Weighted)
2
1
5-10 reps
10-15 reps
-
-
6
Nordic Curl
2
1
5-10 reps
10-15 reps
-
-
7
Decline Sit Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
8
Standing Calf Raise
2
1
5-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
1
5-10 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Sissy Squat (Weighted)
2
1
5-10 reps
10-15 reps
-
-
6
Nordic Curl
2
1
5-10 reps
10-15 reps
-
-
7
Decline Sit Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
8
Standing Calf Raise
2
1
5-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
1
5-10 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Sissy Squat (Weighted)
2
1
5-10 reps
10-15 reps
-
-
6
Nordic Curl
2
1
5-10 reps
10-15 reps
-
-
7
Decline Sit Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
8
Standing Calf Raise
2
1
5-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
1
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
1
5-10 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
5
Sissy Squat (Weighted)
2
1
5-10 reps
10-15 reps
-
-
6
Nordic Curl
2
1
5-10 reps
10-15 reps
-
-
7
Decline Sit Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
8
Standing Calf Raise
2
1
5-10 reps
10-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Week 1
1 / 4 Weeks
Day 6
1
Stretching
1 Set
30 mins
-
Day 7
1
Run
1 Set
60 mins
@6
Day 3
1
Run
1 Set
30 mins
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
@7.5
@8.5
2
Overhead Press (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
@7.5
@8.5
3
Dip (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
@9.5
@9.5
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
@9.5
@9.5
5
Skull Crusher (Barbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
6
Pec Fly (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
8
Tricep Kickback
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Overhead Press (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
5
Skull Crusher (Barbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
6
Pec Fly (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
8
Tricep Kickback
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
Day 5
1
Squat (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Deadlift (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
3
Goblet Squat
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
5
Sissy Squat (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
6
Nordic Curl
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
7
Decline Sit Up (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
8
Standing Calf Raise
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
Day 2
1
Pull-Up (Weighted)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
3
Chin-Up (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
4
45’ Row
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
5
Bicep Curl (Barbell)
2 Sets
1 Set
5-10 Reps
10-12 Reps
-
-
6
Pullover (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
7
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
8
Hammer Curl (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-