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Self Top set

by Joonhyuk C.
3 athletes joined
5.0
(1 rating)

Program Description

Top set

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2024 05:14
  • Last Edited
    Jan 28, 2025 07:49
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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
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Arm Pulldown
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
4
12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Seated Row (Cable)
5
12 reps
-
6
Barbell Row
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
4
12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
4
Lat Pulldown (Close Grip)
2
2
12 reps
10 reps
-
-
5
Seated Row (Cable)
5
12 reps
-
6
Barbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
2
Pec Deck (Machine)
3
15 reps
-
3
Incline Bench Press (Barbell)
4
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Dips Between Chairs
3
12 reps
-
6
Dumbbell Bench Pullover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
4
12 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
4
Lat Pulldown (Close Grip)
2
2
12 reps
10 reps
-
-
5
Seated Row (Cable)
6
12 reps
-
6
Barbell Row
3
12 reps
-
7
Seated Dumbbell Curl
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
4
12 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
4
Lat Pulldown (Close Grip)
2
2
12 reps
10 reps
-
-
5
Seated Row (Cable)
6
12 reps
-
6
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
4
12 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
4
Lat Pulldown (Close Grip)
2
2
12 reps
10 reps
-
-
5
Seated Row (Cable)
6
12 reps
-
6
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pulldown
4
12 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Deadlift (Barbell)
1
1
2
1
10 reps
3 reps
5 reps
8 reps
-
-
-
-
4
Lat Pulldown (Close Grip)
2
2
12 reps
10 reps
-
-
5
Seated Row (Cable)
6
12 reps
-
6
Barbell Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Single Arm Rear Delt Cable Fly
2
25 reps
-
7
Chest Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Single Arm Rear Delt Cable Fly
1
1
15 reps
20 reps
-
-
7
Chest Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Chest Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Single Arm Rear Delt Cable Fly
2
20 reps
-
7
Chest Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Single Arm Rear Delt Cable Fly
2
20 reps
-
7
Chest Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Overhead Press (Barbell)
1
1
1
2
10 reps
3 reps
6 reps
8 reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
2
1
12 reps
15 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Single Arm Rear Delt Cable Fly
2
20 reps
-
7
Chest Press (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Barbell)
1
3
15 reps
10 reps
-
-
7
Seated Dumbbell Curl
2
10 reps
-
8
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
1
3
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
1
3
15 reps
10 reps
-
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bicep Curl (Barbell)
1
2
15 reps
10 reps
-
-
5
Seated Dumbbell Curl
2
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Bench Press (Close Grip)
3
12 reps
-
8
Tricep Pushdown (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bench Press (Close Grip)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Barbell)
1
3
15 reps
10 reps
-
-
7
Seated Dumbbell Curl
2
-
8
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bench Press (Close Grip)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Barbell)
1
3
15 reps
10 reps
-
-
7
Seated Dumbbell Curl
2
-
8
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bench Press (Close Grip)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Barbell)
1
3
15 reps
10 reps
-
-
7
Seated Dumbbell Curl
2
-
8
Hammer Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Squat (Barbell)
1
1
1
2
10 reps
3 reps
5 reps
8 reps
-
-
-
-
3
Leg Press
3
15 reps
-
4
Bench Press (Close Grip)
3
12 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Bicep Curl (Barbell)
1
3
15 reps
10 reps
-
-
7
Seated Dumbbell Curl
2
-
8
Hammer Curl
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
3 Reps
5 Reps
8 Reps
-
-
-
-
2
Pec Deck (Machine)
3 Sets
15 Reps
-
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Dips Between Chairs
3 Sets
12 Reps
-
6
Dumbbell Bench Pullover
3 Sets
12 Reps
-
Day 2
1
Arm Pulldown
4 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
3 Reps
5 Reps
8 Reps
-
-
-
-
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
5
Seated Row (Cable)
5 Sets
12 Reps
-
6
Barbell Row
3 Sets
10 Reps
-
Day 4
1
Leg Extension
3 Sets
12 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
3 Reps
5 Reps
8 Reps
-
-
-
-
3
Leg Press
3 Sets
15 Reps
-
4
Bench Press (Close Grip)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Bicep Curl (Barbell)
1 Set
3 Sets
15 Reps
10 Reps
-
-
7
Seated Dumbbell Curl
2 Sets
10 Reps
-
8
Hammer Curl
2 Sets
12 Reps
-
Day 3
1
Front Raise
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
3 Reps
6 Reps
8 Reps
-
-
-
-
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5
Reverse Pec Deck
3 Sets
15 Reps
-
6
Single Arm Rear Delt Cable Fly
2 Sets
25 Reps
-
7
Chest Press (Machine)
3 Sets
12 Reps
-