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BoostcampPNG

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
    Sep 28, 2025 08:27
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
Star
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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
-