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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-