Big and Thick
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 10 reps | ||
| 1 | 15 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 3 | Kroc Row | 1 | 10 reps |
| 1 | — | ||
| 4 | Standing Pullover (Cable) | 1 | 10 reps |
| 2 | 8 reps | ||
| 5 | Overhead Press (Dumbbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 10 reps | ||
| 6 | Lateral Raise (Dumbbell) | 1 | 10 reps |
| 1 | 15 reps | ||
| 7 | Cable Crunch | 1 | 10 reps |
| 1 | 12 reps | ||
| 1 | 16 reps | ||
| 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 20 reps |
| 1 | 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 | 6 reps |
| 1 | 8 reps | ||
| 1 | 10 reps | ||
| 6 | Tricep Pushdown (Cable) | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 7 | Back Extension (Weighted) | 1 | 12 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Chest Fly (Machine) | 1 | 20 reps |
| 1 | 12 reps | ||
| 3 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 4 | Barbell Row | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 5 | Lateral Raise (Cable) | 1 | 10 reps |
| 1 | 12 reps | ||
| 6 | Face Pull | 1 | 12 reps |
| 1 | 10 reps | ||
| 7 | Cable Crunch | 1 | 20 reps |
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 20 reps |
| 1 | 12 reps | ||
| 2 | Single Leg Press | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 3 | Leg Extension | 1 | 20 reps |
| 1 | 12 reps | ||
| 1 | 8 reps | ||
| 4 | Leg Curl | 1 | 12 reps |
| 1 | 8 reps | ||
| 5 | Deadlift (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 6 | Bicep Curl (Dumbbell) | 1 | 8 reps |
| 1 | 12 reps | ||
| 7 | Tricep Extension (Dumbbell) | 3 | 12 reps |
| 8 | Seated Incline Hammer Curl | 1 | 20 reps |
| 9 | Back Extension (Weighted) | 1 | 20 reps |
| 1 | 12 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big and Thick is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Big and Thick is structured around 4 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big and Thick 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
