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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
    Jun 18, 2025 10:55

Summary

Unlock your strength potential with the "Top Set" program, a comprehensive 4-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a variety of compound movements, including bench presses, squats, and deadlifts, all aimed at maximizing your muscle gains and enhancing overall performance. Each workout is meticulously structured to push your limits while ensuring recovery, making it perfect for those ready to elevate their training. Get ready to transform your physique and unleash your inner athlete!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5+ reps
10+ reps
12+ reps
RPE 6
RPE 10
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5+ reps
10+ reps
12+ reps
RPE 6
RPE 10
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5+ reps
10+ reps
12+ reps
RPE 6
RPE 10
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5+ reps
10+ reps
12+ reps
RPE 6
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
1
1
5 reps
10 reps
12 reps
RPE 6
RPE 10
RPE 8.5
Week 1
1 / 4 Weeks
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