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!

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)

Top heavy bro

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Chest Press (Machine)

Hammer Strenght Horizontal Press

Seated Dip (Machine)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Upright Row (Cable)

Bicep Curl (Cable)

Hammer Curl (Cable)

Bent Over Row (Smith Machine)

Chest Supported vertical Row Machine

Gym80 Chest Sup Row

Lateral Raise (Machine)

Y Pull

Belt Squat

Pendulum Squat

Leg Extension

Hamstring Curl

Standing Calf Raise

Abs Crunch (Weighted)

Pec Deck (Machine)

Low To High Fly Cable

Skull Crusher (Barbell)

Hammer Preacher Curl

Lateral Raise (Cable)

Reverse Pec Deck

Lat Pulldown

Chest Supported Row Hammer Strenght

Lat Prayer

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