Thicc & Twisted
Sculpt your curves and unleash your strength in 12 weeks—get ready to feel fierce and fabulous with every rep!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lat Pull Down (Warm Up 12,8) | 2 | — |
| 1B | Lat Pulldown | 2 | — |
| 2 | Seated Row (Cable) | 3 | — |
| 3 | Face Pull | 3 | — |
| 4 | Lateral Raise (Dumbbell) | 3 | — |
| Superset | |||
| 5A | Step Up (Warm Up) | 2 | — |
| 5B | Step-Up (Weighted) | 2 | — |
| 6 | Leg Extension | 3 | — |
| 7 | Seated Hamstring Curl | 3 | — |
| 8 | Calf Raise (Machine) | 4 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Incline DB Chest Press (Warm Up 12,8) | 2 | — |
| 1B | High Incline DB Chest Press | 2 | — |
| 2 | Tricep Pushdown (Cable) | 3 | — |
| 3 | Overhead Tricep Extension (Cable) | 3 | — |
| 4 | Bicep Curl (Cable) | 3 | — |
| 5 | Hammer Curl (Dumbbell) | 3 | — |
| 6 | ABS | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Deficit Rear Lunge (Warm Up 12,8) | 2 | — |
| 1B | Deficit Rear Lunge | 2 | — |
| 2 | Smith Machine Bend Over | 3 | — |
| 3 | Leg Press | 3 | — |
| 4 | Calf Raise (Machine) | 4 | — |
| Superset | |||
| 5A | Straight Arm Pull Down (Warm Up 12,8) | 2 | — |
| 5B | Straight Arm Pulldown | 2 | — |
| 6 | Lat Pulldown (John Meadows Stretchers) | 3 | — |
| 7 | Upright Row (Dumbbell) | 3 | — |
| 8 | Rear Delt Fly (Machine) | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Skull Crusher (Warm Up 12,8) | 2 | — |
| 1B | Skull Crusher (Barbell) | 2 | — |
| 2 | Tricep Pushdown (Cable) | 3 | — |
| 3 | Bicep Curl (Cable) | 3 | — |
| 4 | Incline Curl (Dumbbell) | 3 | — |
| 5 | Bench Press (Close Grip) | 3 | — |
| 6 | ABS | 3 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lateral Raise (Cable, Warmup 12,8) | 2 | — |
| 1B | Lateral Raise (Cable) | 2 | — |
| 2 | Incline Y Raise (Dumbbell) | 3 | — |
| Superset | |||
| 3A | Squat (Smith Machine, Warm Up 12,8) | 2 | — |
| 3B | Squat (Smith Machine) | 2 | — |
| 4 | Hip Thrust (Machine) | 3 | — |
| 5 | Romanian Deadlift (Barbell) | 3 | — |
| 6 | Calf Raise (Machine) | 4 | — |
| Superset | |||
| 7A | Lat Pulldown (Single Arm, Warm Up 12,8) | 2 | — |
| 7B | Lat Pulldown (Single Arm) | 2 | — |
| 8 | Bird Dog Rows (Dumbbell) | 3 | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Thicc & Twisted is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Thicc & Twisted is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Thicc & Twisted is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
