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Pana Top Set Backoff set Bench/Squat program

by Tommy F.
11 athletes joined

Program Description

Get stronger at both Bench and Squat with twice a week frequency using top sets and backoff work. All lifts past the bench and squat is accessory work that I chose and can be customized to your liking

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 06:21
  • Last Edited
    Sep 29, 2025 02:22

Summary

Unlock your strength potential with the Pana Top Set Backoff Set Bench/Squat Program, a focused 4-week journey designed for serious lifters. Training four days a week, you'll engage in high-intensity bench and squat sessions, incorporating advanced techniques like top sets and backoff sets to maximize muscle growth and strength. Each workout is carefully structured to target key muscle groups, ensuring balanced development and optimal performance. Elevate your lifting game and achieve new personal bests with this comprehensive program that requires a full gym setup.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15%
Quadriceps
13.2%
Chest
11.9%
Triceps
11.5%
Glutes
11.4%
Upper Back
7.2%
Biceps
6.6%
Front Delts
5.3%
Lats
5.1%
Abs
3.3%
Lower Back
3.2%
Adductors
2.9%
Rear Delts
1.9%
Forearms
1.1%
Middle Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Seated Overhead Press (Barbell)
1
5-6 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
86%
75%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
89%
75%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Bench Press (Close Grip)
3
4-6 reps
RPE 8
3
Barbell Row
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
RPE 8
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8.5
5
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
86%
75%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
89%
75%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
82%
70%
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
3
Leg Extension
3
6-10 reps
RPE 8.5
4
Leg Curl
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
88%
78%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
91%
78%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
98%
2
Larsen Press (Barbell)
2
5-8 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
5-7 reps
8-10 reps
RPE 8
RPE 8
4
JM Press (Smith Machine)
2
6-10 reps
RPE 7.5
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
5 reps
88%
78%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
5 reps
91%
78%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
98%
2
Stiff Leg Deadlift
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 8
4
Lying Leg Curl
2
8-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Larsen Press (Barbell)
2 Sets
5-8 Reps
@8
3
Chest Supported Row (Machine)
1 Set
2 Sets
5-7 Reps
8-10 Reps
@8
@8
4
JM Press (Smith Machine)
2 Sets
6-10 Reps
@7.5
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Stiff Leg Deadlift
3 Sets
4-6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
5-8 Reps
@8
4
Lying Leg Curl
2 Sets
8-10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@8
3
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@8
4
Leg Extension
3 Sets
6-10 Reps
@8.5
5
Leg Curl
3 Sets
8-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
2
Bench Press (Close Grip)
3 Sets
4-6 Reps
@8
3
Seated Overhead Press (Barbell)
1 Set
5-6 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@8