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Topan Full-day 3x per week

by Topan

Program Description

Healthy body and good looks.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2026 08:06
  • Last Edited
    Jan 28, 2026 08:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Upper Back
15.4%
Front Delts
10.3%
Lats
10.3%
Abs
7.7%
Biceps
7.7%
Quadriceps
5.1%
Glutes
5.1%
Hamstrings
5.1%
Chest
5.1%
Middle Delts
5.1%
Adductors
2.6%
Rear Delts
2.6%
Forearms
2.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
12 reps
-
2
Bench Press (Smith Machine)
2
12 reps
-
3
Barbell Row
2
12 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Lat Pulldown
2
12 reps
-
6
Sit Up
2
12 reps
-
7
Face Pull
2
12 reps
-
8
Bicep Curl (Dumbbell)
2
12 reps
-
9
Single Arm Overhead Tricep Extension
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
12 Reps
-
2
Bench Press (Smith Machine)
2 Sets
12 Reps
-
3
Barbell Row
2 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
5
Lat Pulldown
2 Sets
12 Reps
-
6
Sit Up
2 Sets
12 Reps
-
7
Face Pull
2 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)
2 Sets
12 Reps
-
2
Bench Press (Smith Machine)
2 Sets
12 Reps
-
3
Barbell Row
2 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
5
Lat Pulldown
2 Sets
12 Reps
-
6
Sit Up
2 Sets
12 Reps
-
7
Face Pull
2 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
-
Day 3
1
Squat (Smith Machine)
2 Sets
12 Reps
-
2
Bench Press (Smith Machine)
2 Sets
12 Reps
-
3
Barbell Row
2 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
5
Lat Pulldown
2 Sets
12 Reps
-
6
Sit Up
2 Sets
12 Reps
-
7
Face Pull
2 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
9
Single Arm Overhead Tricep Extension
2 Sets
12 Reps
-