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The Thicker

by Luis S.

Program Description

Minimalist approach to both strength and size, focusing on thickness while in shoulder-recovery mode.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 29, 2025 02:00
  • Last Edited
    Jun 18, 2025 11:55

Summary

Unlock your strength and build serious muscle with *The Thicker*, a focused 4-week program designed for dedicated lifters. Train five days a week with a comprehensive regimen that emphasizes quads, glutes, and horizontal pulling movements, utilizing a mix of barbells and machines. Each session is crafted to challenge your limits, featuring high-intensity sets and rep ranges that push you toward your goals. Equip yourself with the right mindset and gear up for a transformative journey to a thicker, stronger physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16%
Hamstrings
15.1%
Quadriceps
13.2%
Upper Back
9.4%
Biceps
8.8%
Lats
7.5%
Calves
5%
Abs
4.7%
Lower Back
4.7%
Chest
3.8%
Adductors
2.8%
Front Delts
2.8%
Abductors
1.9%
Middle Delts
1.9%
Forearms
1.3%
Rear Delts
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
80%
2
Deadlift (Deficit)
3
8-10 reps
RPE 8-9
3
Belt Squat
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
85%
2
Deadlift (Deficit)
3
8-10 reps
RPE 8-9
3
Belt Squat
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
90%
2
Deadlift (Deficit)
3
8-10 reps
RPE 8-9
3
Belt Squat
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
95%
2
Deadlift (Deficit)
3
8-10 reps
RPE 8-9
3
Belt Squat
3
12-15 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
15-25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
80%
2
Pec Deck (Machine)
3
8-10 reps
RPE 8-9
3
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
4
Shrug (Trap Bar)
3
10-12 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4 reps
85%
2
Pec Deck (Machine)
3
8-10 reps
RPE 8-9
3
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
4
Shrug (Trap Bar)
3
10-12 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
90%
2
Pec Deck (Machine)
3
8-10 reps
RPE 8-9
3
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
4
Shrug (Trap Bar)
3
10-12 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2 reps
95%
2
Pec Deck (Machine)
3
8-10 reps
RPE 8-9
3
Single Arm Row (Cable)
3
12-15 reps
RPE 8-9
4
Shrug (Trap Bar)
3
10-12 reps
RPE 9-10
5
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
80%
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Glute Kickback
3
12-15 reps
RPE 8-9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9-10
5
Seated Calf Raise
4
15-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
85%
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Glute Kickback
3
12-15 reps
RPE 8-9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9-10
5
Seated Calf Raise
4
15-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3 reps
90%
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Glute Kickback
3
12-15 reps
RPE 8-9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9-10
5
Seated Calf Raise
4
15-25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2 reps
95%
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Glute Kickback
3
12-15 reps
RPE 8-9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9-10
5
Seated Calf Raise
4
15-25 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
80%
2
Cable Crossover
3
8-10 reps
RPE 8-9
3
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
15-25 reps
RPE 8-9
5
Concentration Curl
4
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
85%
2
Cable Crossover
3
8-10 reps
RPE 8-9
3
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
15-25 reps
RPE 8-9
5
Concentration Curl
4
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
90%
2
Cable Crossover
3
8-10 reps
RPE 8-9
3
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
15-25 reps
RPE 8-9
5
Concentration Curl
4
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2 reps
95%
2
Cable Crossover
3
8-10 reps
RPE 8-9
3
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
4
One Arm Lateral Raise (Cable)
3
15-25 reps
RPE 8-9
5
Concentration Curl
4
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
80%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Good Morning
3
12-15 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9-10
5
Hack Squat Calf Raise
4
15-25 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
85%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Good Morning
3
12-15 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9-10
5
Hack Squat Calf Raise
4
15-25 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
90%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Good Morning
3
12-15 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9-10
5
Hack Squat Calf Raise
4
15-25 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2 reps
95%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Good Morning
3
12-15 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9-10
5
Hack Squat Calf Raise
4
15-25 reps
RPE 9-10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
80%
2
Deadlift (Deficit)
3 Sets
8-10 Reps
@8-9
3
Belt Squat
3 Sets
12-15 Reps
@8-9
4
Leg Extension
3 Sets
10-12 Reps
@9-10
5
Calf Raise (Leg Press)
4 Sets
15-25 Reps
@9-10
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
80%
2
Pec Deck (Machine)
3 Sets
8-10 Reps
@8-9
3
Single Arm Row (Cable)
3 Sets
12-15 Reps
@8-9
4
Shrug (Trap Bar)
3 Sets
10-12 Reps
@9-10
5
Preacher Curl (EZ Bar)
4 Sets
12-15 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
80%
2
Lunge (Barbell)
3 Sets
8-10 Reps
@8-9
3
Glute Kickback
3 Sets
12-15 Reps
@8-9
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@9-10
5
Seated Calf Raise
4 Sets
15-25 Reps
@9-10
Day 4
1
Pull-Up (Weighted)
3 Sets
5 Reps
80%
2
Cable Crossover
3 Sets
8-10 Reps
@8-9
3
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8-9
4
One Arm Lateral Raise (Cable)
3 Sets
15-25 Reps
@8-9
5
Concentration Curl
4 Sets
10-12 Reps
@9-10
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Good Morning
3 Sets
12-15 Reps
@8-9
4
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
5
Hack Squat Calf Raise
4 Sets
15-25 Reps
@9-10