Top set

by 김세준

4 athletes joined

Program Description

Top set

Program Overview

Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Mar 31, 2025 06:57
Last Edited
Apr 22, 2025 02:34

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 1

1

Bench Press (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 1

1

Bench Press (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 1

1

Bench Press (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 2

1

Squat (Barbell)

3

1

1

5+ reps

10+ reps

12+ reps

RPE 6

RPE 10

RPE 8.5

Day 2

1

Squat (Barbell)

3

1

1

5+ reps

10+ reps

12+ reps

RPE 6

RPE 10

RPE 8.5

Day 2

1

Squat (Barbell)

3

1

1

5+ reps

10+ reps

12+ reps

RPE 6

RPE 10

RPE 8.5

Day 2

1

Squat (Barbell)

3

1

1

5+ reps

10+ reps

12+ reps

RPE 6

RPE 10

RPE 8.5

Day 3

1

Barbell Row

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 3

1

Barbell Row

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 3

1

Barbell Row

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 3

1

Barbell Row

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 4

1

Shoulder Press (Plate Loaded)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 4

1

Shoulder Press (Plate Loaded)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 4

1

Shoulder Press (Plate Loaded)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 4

1

Shoulder Press (Plate Loaded)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 5

1

Deadlift (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 5

1

Deadlift (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 5

1

Deadlift (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 5

1

Deadlift (Barbell)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 6

1

Close Grip Bench Press (Smith Machine)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 6

1

Close Grip Bench Press (Smith Machine)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 6

1

Close Grip Bench Press (Smith Machine)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 6

1

Close Grip Bench Press (Smith Machine)

3

1

1

5 reps

10 reps

12 reps

RPE 6

RPE 10

RPE 8.5

Day 1

1

Bench Press (Barbell)

3 Sets

1 Set

1 Set

5 Reps

10 Reps

12 Reps

@6

@10

@8.5

Day 2

1

Squat (Barbell)

3 Sets

1 Set

1 Set

5+ Reps

10+ Reps

12+ Reps

@6

@10

@8.5

Day 3

1

Barbell Row

3 Sets

1 Set

1 Set

5 Reps

10 Reps

12 Reps

@6

@10

@8.5

Day 4

1

Shoulder Press (Plate Loaded)

3 Sets

1 Set

1 Set

5 Reps

10 Reps

12 Reps

@6

@10

@8.5

Day 5

1

Deadlift (Barbell)

3 Sets

1 Set

1 Set

5 Reps

10 Reps

12 Reps

@6

@10

@8.5

Day 6

1

Close Grip Bench Press (Smith Machine)

3 Sets

1 Set

1 Set

5 Reps

10 Reps

12 Reps

@6

@10

@8.5