Intermediate–AdvancedFree

The Thickening - Get Yolked

Ibrahim S.· Jan 2025

1athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

70 min

𝗧𝗵𝗲 𝗧𝗵𝗶𝗰𝗸𝗲𝗻𝗶𝗻𝗴 is a science-based hypertrophy program designed to build dense, thick muscle with a focus on the 𝘂𝗽𝗽𝗲𝗿 𝗯𝗮𝗰𝗸, 𝘂𝗽𝗽𝗲𝗿 𝗰𝗵𝗲𝘀𝘁, 𝗱𝗲𝗹𝘁𝘀, 𝗮𝗻𝗱 𝗷𝗲𝗮𝗻-𝗯𝘂𝗿𝘀𝘁𝗶𝗻𝗴 𝗾𝘂𝗮𝗱𝘀 𝗮𝗻𝗱 𝗵𝗮𝗺𝗺𝗶𝗲𝘀, ensuring you develop that 𝘆𝗼𝗸𝗲𝗱, 𝗽𝗼𝘄𝗲𝗿𝗳𝘂𝗹 𝗽𝗵𝘆𝘀𝗶𝗾𝘂𝗲 like Biscuit Oliva. This 𝟱-𝗱𝗮𝘆-𝗽𝗲𝗿-𝘄𝗲𝗲𝗸 program prioritizes 𝗵𝗲𝗮𝘃𝘆 𝗰𝗼𝗺𝗽𝗼𝘂𝗻𝗱 𝗹𝗶𝗳𝘁𝘀, 𝗵𝗶𝗴𝗵-𝘃𝗼𝗹𝘂𝗺𝗲 𝗮𝗰𝗰𝗲𝘀𝘀𝗼𝗿𝘆 𝘄𝗼𝗿𝗸, and 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗼𝘃𝗲𝗿𝗹𝗼𝗮𝗱, ensuring 𝗺𝗮𝘅𝗶𝗺𝘂𝗺 𝗵𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆 𝗮𝗻𝗱 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗴𝗮𝗶𝗻. #### 𝗪𝗵𝗮𝘁 𝗠𝗮𝗸𝗲𝘀 𝗧𝗵𝗶𝘀 𝗣𝗿𝗼𝗴𝗿𝗮𝗺 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁? 🔥 Prioritization of Thickness: The upper back, shoulders, and posterior chain are hit hard and frequently* ensuring width, depth, and overall mass. ⚡ Heavy First, Volume Second: Each session starts with heavy, low-rep compound lifts for strength, followed by higher-rep accessory work to maximize muscle growth. 💪 Balance & Symmetry: While upper chest, upper back and arms dominate, quads and hamstrings are trained with intelligent volume, ensuring a complete, aesthetic physique. 🏆 No Weak Points Allowed: Abs and calves get dedicated work to create a fully developed body—because a thick neck and massive traps won’t matter if your core and lower legs are neglected. Who Is This Program For? Lifters who want to look massive and powerful from every angle Those who want to maximize upper back and shoulder hypertrophy Anyone who enjoys heavy lifting and high-volume hypertrophy work Fans of Biscuit Oliva’s physique who want to embody pure thickness Get in, lift heavy, eat big, and grow. The Thickening starts now. Are you ready to get yoked? 🔥

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.2%

Front Delts

11.5%

Biceps

8.7%

Chest

7.7%

Hamstrings

7.7%

Middle Delts

7.5%

Quadriceps

7.4%

Upper Back

7.1%

Glutes

6.1%

Rear Delts

5.1%

Lats

4.9%

Abs

3.7%

Calves

2.9%

Forearms

2.4%

Lower Back

2.2%

Adductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Incline Bench Press (Barbell)	2	5–10 reps
1B	Pull-Up (Band)	2	5–10 reps
Superset
2A	Incline Bench Press (Dumbbell)	2	8–12 reps
2B	Deficit Barbell Row	2	10–15 reps
3	Lateral Raise (Cable)	1	5–15 reps
4	Rear Delt Fly (Cable)	1	5–15 reps
Superset
5A	Incline Curl (Dumbbell)	2	5–15 reps
5B	Tricep Pushdown (Cable)	2	5–15 reps

#	Exercise	Sets	Reps
1	Leg Curl	2	5–15 reps
2	Squat (Barbell)	2	8–10 reps
3	Hack Squat	1	10–15 reps
4	Straight Leg Calf Raise	2	15–20 reps
5	Machine Ab Crunches	1	8–12 reps

#	Exercise	Sets	Reps
1	AD Press	2	8–12 reps
2	Dip (Assisted)	1	10–15 reps
3	Preacher Curl (EZ Bar)	2	5–10 reps
Superset
4A	Overhead Tricep Extension (Cable)	1	10–15 reps
4B	Bayesian Curl	1	8–12 reps
5	Lateral Raise (Machine)	2	10–20 reps

#	Exercise	Sets	Reps
1	Romanian Deadlift (Barbell)	1	6–8 reps
2	Hack Squat	2	8–10 reps
3	Sissy Squat	1	20–30 reps
4	Straight Leg Calf Raise	2	10–20 reps
5	Machine Ab Crunches	2	8–12 reps

#	Exercise	Sets	Reps
Superset
1A	Pull-Up (Assisted)	2	8–10 reps
1B	Dip (Assisted)	2	8–12 reps
2	T-Bar Row	2	8–12 reps
3	Incline Bench Press (Smith Machine)	2	8–12 reps
Superset
4A	Overhead Tricep Extension (Cable)	2	5–15 reps
4B	Preacher Curl (Dumbbell)	2	5–10 reps
5	Lateral Raise (Machine)	2	10–20 reps

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Thickening - Get Yolked is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 70 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.

The Thickening - Get Yolked 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Thickening - Get Yolked 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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