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TopHeavy®

by Noud H.

Program Description

**Top Heavy®** 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 14, 2025 10:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Chest
12.8%
Front Delts
11%
Middle Delts
7.9%
Quadriceps
7.3%
Hamstrings
6.8%
Glutes
6.8%
Lats
6.3%
Upper Back
5.2%
Abs
5%
Biceps
4.5%
Lower Back
3.1%
Other
2%
Rear Delts
1.8%
Adductors
1.3%
Calves
1.3%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
5-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
5-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
5-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
RPE 7.5
RPE 8.5
3
Dip (Weighted)
2
5-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
2
5-10 reps
-
3
Chin-Up (Weighted)
2
5-10 reps
-
4
45’ Row
2
5-10 reps
-
5
Bicep Curl (Barbell)
2
5-10 reps
-
6
Pullover (Dumbbell)
2
5-10 reps
-
7
Rear Delt Fly (Dumbbell)
2
5-10 reps
-
8
Hammer Curl (Dumbbell)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
2
5-10 reps
-
3
Chin-Up (Weighted)
2
5-10 reps
-
4
45’ Row
2
5-10 reps
-
5
Bicep Curl (Barbell)
2
5-10 reps
-
6
Pullover (Dumbbell)
2
5-10 reps
-
7
Rear Delt Fly (Dumbbell)
2
5-10 reps
-
8
Hammer Curl (Dumbbell)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
2
5-10 reps
-
3
Chin-Up (Weighted)
2
5-10 reps
-
4
45’ Row
2
5-10 reps
-
5
Bicep Curl (Barbell)
2
5-10 reps
-
6
Pullover (Dumbbell)
2
5-10 reps
-
7
Rear Delt Fly (Dumbbell)
2
5-10 reps
-
8
Hammer Curl (Dumbbell)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
1-5 reps
5-10 reps
-
-
2
Bent Over Row (Barbell)
2
5-10 reps
-
3
Chin-Up (Weighted)
2
5-10 reps
-
4
45’ Row
2
5-10 reps
-
5
Bicep Curl (Barbell)
2
5-10 reps
-
6
Pullover (Dumbbell)
2
5-10 reps
-
7
Rear Delt Fly (Dumbbell)
2
5-10 reps
-
8
Hammer Curl (Dumbbell)
2
5-10 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)
2
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
5-10 reps
-
4
Incline Bench Press (Dumbbell)
2
5-10 reps
-
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
5-10 reps
-
4
Incline Bench Press (Dumbbell)
2
5-10 reps
-
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
5-10 reps
-
4
Incline Bench Press (Dumbbell)
2
5-10 reps
-
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1-5 reps
5-10 reps
-
-
2
Overhead Press (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Dip (Weighted)
2
5-10 reps
-
4
Incline Bench Press (Dumbbell)
2
5-10 reps
-
5
Skull Crusher (Barbell)
2
5-10 reps
-
6
Pec Fly (Dumbbell)
2
5-10 reps
-
7
Lateral Raise (Dumbbell)
2
5-10 reps
-
8
Tricep Kickback
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
5-10 reps
-
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
-
5
Sissy Squat (Weighted)
2
5-10 reps
-
6
Nordic Curl
2
1-5 reps
-
7
Decline Sit Up (Weighted)
2
5-10 reps
-
8
Standing Calf Raise
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
5-10 reps
-
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
-
5
Sissy Squat (Weighted)
2
5-10 reps
-
6
Nordic Curl
2
1-5 reps
-
7
Decline Sit Up (Weighted)
2
5-10 reps
-
8
Standing Calf Raise
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
5-10 reps
-
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
-
5
Sissy Squat (Weighted)
2
5-10 reps
-
6
Nordic Curl
2
1-5 reps
-
7
Decline Sit Up (Weighted)
2
5-10 reps
-
8
Standing Calf Raise
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1-5 reps
5-10 reps
-
-
2
Deadlift (Barbell)
2
2
1-5 reps
5-10 reps
-
-
3
Goblet Squat
2
5-10 reps
-
4
Romanian Deadlift (Dumbbell)
2
5-10 reps
-
5
Sissy Squat (Weighted)
2
5-10 reps
-
6
Nordic Curl
2
1-5 reps
-
7
Decline Sit Up (Weighted)
2
5-10 reps
-
8
Standing Calf Raise
2
5-10 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)
2 Sets
2 Sets
1-5 Reps
5-10 Reps
@7.5
@8.5
2
Overhead Press (Barbell)
2 Sets
2 Sets
1-5 Reps
5-10 Reps
@7.5
@8.5
3
Dip (Weighted)
2 Sets
5-10 Reps
@9.5
4
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
5
Skull Crusher (Barbell)
2 Sets
5-10 Reps
-
6
Pec Fly (Dumbbell)
2 Sets
5-10 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
-
8
Tricep Kickback
2 Sets
5-10 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Bent Over Row (Barbell)
2 Sets
5-10 Reps
-
3
Chin-Up (Weighted)
2 Sets
5-10 Reps
-
4
45’ Row
2 Sets
5-10 Reps
-
5
Bicep Curl (Barbell)
2 Sets
5-10 Reps
-
6
Pullover (Dumbbell)
2 Sets
5-10 Reps
-
7
Rear Delt Fly (Dumbbell)
2 Sets
5-10 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Overhead Press (Barbell)
2 Sets
2 Sets
1-5 Reps
5-10 Reps
-
-
3
Dip (Weighted)
2 Sets
5-10 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
5-10 Reps
-
6
Pec Fly (Dumbbell)
2 Sets
5-10 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
-
8
Tricep Kickback
2 Sets
5-10 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Deadlift (Barbell)
2 Sets
2 Sets
1-5 Reps
5-10 Reps
-
-
3
Goblet Squat
2 Sets
5-10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
5-10 Reps
-
5
Sissy Squat (Weighted)
2 Sets
5-10 Reps
-
6
Nordic Curl
2 Sets
1-5 Reps
-
7
Decline Sit Up (Weighted)
2 Sets
5-10 Reps
-
8
Standing Calf Raise
2 Sets
5-10 Reps
-