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Top heavy bro

by Andres K.

Program Description

Add size to upper body, get huge arms and boulder shoulders, wear long pants to hide chicken legs Monday chest - less volume (2 days of recovery) Thursday chest - more volume (3 days recovery) Wednesday back - more volume (3 days recovery) Saturday back - less volume (2 days recovery) Friday arms and shoulders - as much volume as possible (2 days recovery)

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2025 07:54
  • Last Edited
    Oct 04, 2025 01:06

Summary

Unleash your upper body potential with the "Top Heavy Bro" program, an intense 8-week journey designed for those looking to build serious strength and muscle mass. Committing to 6 days a week, you’ll engage in a variety of machine and cable exercises targeting your chest, shoulders, and arms, ensuring a comprehensive upper body workout. Each session is crafted to maximize hypertrophy and enhance your lifting performance, making it perfect for both seasoned lifters and newcomers eager to push their limits. Get ready to elevate your training and sculpt a powerful upper physique!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Front Delts
11.1%
Middle Delts
9.6%
Upper Back
9.3%
Triceps
9.2%
Lats
7.8%
Chest
7.4%
Abs
7.1%
Rear Delts
6.8%
Forearms
4.8%
Quadriceps
4.2%
Lower Back
3%
Hamstrings
2.4%
Glutes
2.2%
Calves
1.4%
Neck
1.4%
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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
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Hammer Strenght Horizontal Press
3
-
3
Seated Dip (Machine)
1
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Upright Row (Cable)
3
-
7
Bicep Curl (Cable)
3
-
8
Hammer Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Pendulum Squat
3
-
3
Leg Extension
3
-
4
Hamstring Curl
2
-
5
Standing Calf Raise
3
-
6
Abs Crunch (Weighted)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
3
-
2
Chest Supported vertical Row Machine
3
-
3
Gym80 Chest Sup Row
3
-
4
Lateral Raise (Machine)
3
-
5
Y Pull
3
-
6
Bicep Curl (Cable)
3
-
7
Hammer Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
3
-
3
Hammer Strenght Horizontal Press
3
-
4
Low To High Fly Cable
2
-
5
Skull Crusher (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Abs Crunch (Weighted)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Hammer Curl (Cable)
3
-
3
Hammer Preacher Curl
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row Hammer Strenght
3
-
3
Lat Prayer
2
-
4
Abs Crunch (Weighted)
5
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
-
2
Hammer Strenght Horizontal Press
3 Sets
-
3
Seated Dip (Machine)
1 Set
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Upright Row (Cable)
3 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Hammer Curl (Cable)
3 Sets
-
Day 3
1
Bent Over Row (Smith Machine)
3 Sets
-
2
Chest Supported vertical Row Machine
3 Sets
-
3
Gym80 Chest Sup Row
3 Sets
-
4
Lateral Raise (Machine)
3 Sets
-
5
Y Pull
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Hammer Curl (Cable)
3 Sets
-
Day 2
1
Belt Squat
3 Sets
-
2
Pendulum Squat
3 Sets
-
3
Leg Extension
3 Sets
-
4
Hamstring Curl
2 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Abs Crunch (Weighted)
5 Sets
-
Day 4
1
Pec Deck (Machine)
1 Set
-
2
Incline Chest Press (Machine)
3 Sets
-
3
Hammer Strenght Horizontal Press
3 Sets
-
4
Low To High Fly Cable
2 Sets
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Abs Crunch (Weighted)
5 Sets
-
Day 5
1
Bicep Curl (Cable)
3 Sets
-
2
Hammer Curl (Cable)
3 Sets
-
3
Hammer Preacher Curl
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 6
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row Hammer Strenght
3 Sets
-
3
Lat Prayer
2 Sets
-
4
Abs Crunch (Weighted)
5 Sets
-