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BoostcampPNG

Top heavy bro

by Andres K.
1 athletes joined

Program Description

Add size to upper body, get huge arms and boulder shoulders, wear long pants to hide chicken legs

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 26, 2025 07:28
  • Last Edited
    Sep 26, 2025 07:54
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Biceps
10.9%
Chest
10.2%
Upper Back
9.9%
Middle Delts
9.9%
Triceps
9.1%
Lats
8.5%
Rear Delts
7%
Forearms
4.6%
Quadriceps
4.4%
Lower Back
3.2%
Hamstrings
2.9%
Glutes
2.3%
Abs
1.8%
Calves
1.5%
Neck
1.5%
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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
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Abs Crunch (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Hammer Strenght Horizontal Press
1
-
3
Pec Deck (Machine)
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Upright Row (Cable)
1
-
7
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
-
2
Pendulum Squat
1
-
3
Leg Extension
1
-
4
Hamstring Curl
1
-
5
Standing Calf Raise
1
-
6
Bicep Curl (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
6
Abs Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Smith Machine)
1
-
2
Chest Supported vertical Row Machine
1
-
3
Gym80 Chest Sup Row
1
-
4
Lateral Raise (Machine)
1
-
5
Y Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Chest Press (Machine)
1
-
3
Hammer Strenght Horizontal Press
1
-
4
Low To High Fly Cable
1
-
5
Skull Crusher (Barbell)
1
-
6
Overhead Tricep Extension (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
-
2
Hammer Preacher Curl
1
-
3
Hammer Curl (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Lateral Raise (Cable)
1
-
6
Reverse Pec Deck
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Chest Supported Row Hammer Strenght
1
-
3
Lat Prayer
1
-
4
Abs Crunch (Weighted)
1
-
Week 1
1 / 8 Weeks
Day 2
1
Belt Squat
1 Set
-
2
Pendulum Squat
1 Set
-
3
Leg Extension
1 Set
-
4
Hamstring Curl
1 Set
-
5
Standing Calf Raise
1 Set
-
6
Bicep Curl (Cable)
1 Set
-
7
Hammer Curl (Cable)
1 Set
-
Day 4
1
Pec Deck (Machine)
1 Set
-
2
Incline Chest Press (Machine)
1 Set
-
3
Hammer Strenght Horizontal Press
1 Set
-
4
Low To High Fly Cable
1 Set
-
5
Skull Crusher (Barbell)
1 Set
-
6
Overhead Tricep Extension (Cable)
1 Set
-
Day 5
1
Bicep Curl (Cable)
1 Set
-
2
Hammer Preacher Curl
1 Set
-
3
Hammer Curl (Cable)
1 Set
-
4
Lateral Raise (Dumbbell)
1 Set
-
5
Lateral Raise (Cable)
1 Set
-
6
Reverse Pec Deck
1 Set
-
Day 6
1
Lat Pulldown
1 Set
-
2
Chest Supported Row Hammer Strenght
1 Set
-
3
Lat Prayer
1 Set
-
4
Abs Crunch (Weighted)
1 Set
-
Day 1
1
Incline Chest Press (Machine)
1 Set
-
2
Hammer Strenght Horizontal Press
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Overhead Tricep Extension (Cable)
1 Set
-
5
Lateral Raise (Dumbbell)
1 Set
-
6
Upright Row (Cable)
1 Set
-
7
Abs Crunch (Weighted)
1 Set
-
Day 3
1
Bent Over Row (Smith Machine)
1 Set
-
2
Chest Supported vertical Row Machine
1 Set
-
3
Gym80 Chest Sup Row
1 Set
-
4
Lateral Raise (Machine)
1 Set
-
5
Y Pull
1 Set
-
6
Abs Crunch (Weighted)
1 Set
-