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BoostcampPNG

Self Top set

by Joonhyuk C.
1 athletes joined

Program Description

Top set

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2024 11:18
  • Last Edited
    Dec 24, 2024 07:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Front Delts
12.9%
Chest
11.7%
Quadriceps
10.1%
Lats
9.9%
Middle Delts
7.4%
Biceps
7.1%
Upper Back
6%
Glutes
5.5%
Hamstrings
4.6%
Lower Back
4%
Abs
2.4%
Rear Delts
2.4%
Adductors
1.3%
Forearms
0.9%
Abductors
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Front Raise
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5
Reverse Pec Deck
3 Sets
15 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
3 Reps
5 Reps
8 Reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Arm Pulldown
4 Sets
12 Reps
-
Day 2
1
Leg Extension
3 Sets
12 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
3 Reps
5 Reps
8 Reps
-
-
-
-
3
Leg Press
3 Sets
15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
3 Reps
5 Reps
8 Reps
-
-
-
-
2
Pec Deck (Machine)
3 Sets
15 Reps
-
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Dips Between Chairs
3 Sets
12 Reps
-
6
Dumbbell Bench Pullover
3 Sets
12 Reps
-