Top Heavy®

**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!

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Week 1

Week 2

Week 3

Week 4

Stretching

Rest Day

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Skull Crusher (Barbell)

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Kickback

Push Day

Pull-Up (Weighted)

Bent Over Row (Barbell)

Chin-Up (Weighted)

45’ Row

Bicep Curl (Barbell)

Pullover (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Pull Day

Squat (Barbell)

Deadlift (Barbell)

Goblet Squat

Romanian Deadlift (Dumbbell)

Sissy Squat (Weighted)

Nordic Curl

Decline Sit Up (Weighted)

Standing Calf Raise

Leg Day

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