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Big and Thick

by Pau Bononad

Program Description

Four day a week simple bulking program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 06, 2025 06:46
  • Last Edited
    Jun 18, 2025 08:15

Summary

Unlock your strength potential with the "Big and Thick" program, a comprehensive 6-week journey designed to build muscle and enhance your physique. Committing just 4 days a week, you'll engage in a variety of targeted exercises, including barbell and dumbbell lifts, to maximize gains in your chest, back, legs, and core. Each workout is meticulously crafted to challenge your limits and promote hypertrophy, ensuring you see real results. Get ready to lift heavy and feel the transformation as you progress through this intense training regimen!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Glute-Ham Raise
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Glute-Ham Raise
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Glute-Ham Raise
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Glute-Ham Raise
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Glute-Ham Raise
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Squat (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Glute-Ham Raise
2
10 reps
-
5
Preacher Curl (EZ Bar)
1
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
15 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
8 Reps
-
-
3
Kroc Row
1 Set
1 Set
10 Reps
-
-
4
Standing Pullover (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
5
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
16 Reps
20 Reps
-
-
-
-
Day 2
1
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
4
Glute-Ham Raise
2 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
Back Extension (Weighted)
1 Set
1 Set
12 Reps
10 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
20 Reps
12 Reps
-
-
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
12 Reps
-
-
6
Face Pull
1 Set
1 Set
12 Reps
10 Reps
-
-
7
Cable Crunch
1 Set
1 Set
20 Reps
12 Reps
-
-
Day 4
1
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
2
Single Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
12 Reps
8 Reps
-
-
5
Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
-
-
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
8
Seated Incline Hammer Curl
1 Set
20 Reps
-
9
Back Extension (Weighted)
1 Set
1 Set
20 Reps
12 Reps
-
-