THICK AND WIDE 5 day (Chest, Back, Rear Delt, Forearm focus)

by Owen F.

69 athletes joined

Program Description

Upper focus 5 day a week intermediate bodybuilding program. With emphasis on the Upper body muscles of the: Chest, Back ( lats in particular), and the forearms. Lower volume for the legs with an emphasis on quads. All exercises to be done with a controlled eccentric and momentary pause in the lengthened position of possible. Use an “evolving rep range” to progress where you start nearer to the bottom of the rep range with a given weight from week to week until you hit the top end on you first set, then add 5/2.5 and start again. This keeps intensity high so you get the most out of each set.

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 25, 2024 09:11
Last Edited
Dec 06, 2025 12:28

Summary

Unleash your upper body potential with the THICK AND WIDE 5-Day program, designed to sculpt your chest, back, rear delts, and forearms. Over the course of one week, you'll engage in high-intensity supersets that maximize muscle growth and endurance, ensuring you build a powerful and defined physique. This program is perfect for those ready to challenge themselves in the gym, utilizing a full range of equipment to push your limits. Get ready to transform your upper body strength and aesthetics!

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.6%

Front Delts

9.7%

Biceps

9.4%

Chest

9.1%

Upper Back

9.1%

Lats

7.1%

Forearms

6.2%

Hamstrings

6.2%

Quadriceps

5.3%

Glutes

5.3%

Lower Back

4.4%

Abs

4.4%

Middle Delts

4.1%

Rear Delts

3.8%

Calves

2.4%

Adductors

1.8%

Abductors

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Incline Bench Press (Barbell)

5-10 reps

RPE 9.5

Lat Pulldown (Neutral Grip)

8-12 reps

RPE 9.5

chest supported ez row

6-12 reps

6-1 reps

RPE 9.5

Rear Delt Fly (Machine)

8-12 reps

Pec Fly (Dumbbell)

8-12 reps

Pullover (EZ Bar)

8-12 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Wrist Curls

15-20 reps

Day 2

Hack Squat

5-10 reps

Shrug (Dumbbell)

12-15 reps

Back Extension (Weighted)

8-12 reps

Standing Calf Raise

12-15 reps

Leg Extension

10-15 reps

Cable Crunch

12-15 reps

Day 3

Bench Press (Close Grip)

5-10 reps

Preacher Curl (Barbell)

5-10 reps

Dumbbell Row

8-12 reps

Y Raise

12-15 reps

Overhead Tricep Extension (Cable)

10-15 reps

Bayesian Curl

8-12 reps

Wrist Curls

15-20 reps

Day 4

Seated Military Press (Barbell)

5-10 reps

High Row

8-1212 reps

8-12 reps

Lateral Raise (Cable)

12-15 reps

Incline Chest Press (Machine)

8-12 reps

Reverse Bicep Curl (EZ Bar)

10-15 reps

Bicep Curl (EZ Bar)

AMRAP

Tricep Pushdown (Cable)

8-12 reps

Day 5

Good Morning

5-10 reps

Straight Leg Calf Raise

12-15 reps

Leg Press

15-20 reps

Hip Adductor (Machine)

8-12 reps

Seated Hamstring Curl

8-12 reps

Sit Up

10-15 reps

Day 1

Incline Bench Press (Barbell)

3 Sets

5-10 Reps

@9.5

Lat Pulldown (Neutral Grip)

1 Set

2 Sets

8-12 Reps

@9.5

chest supported ez row

1 Set

6-12 Reps

6-1 Reps

@9.5

Rear Delt Fly (Machine)

2 Sets

8-12 Reps

Pec Fly (Dumbbell)

4 Sets

8-12 Reps

Pullover (EZ Bar)

3 Sets

8-12 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

Wrist Curls

3 Sets

15-20 Reps

Day 2

Hack Squat

3 Sets

5-10 Reps

Shrug (Dumbbell)

3 Sets

12-15 Reps

Back Extension (Weighted)

3 Sets

8-12 Reps

Standing Calf Raise

3 Sets

12-15 Reps

Leg Extension

3 Sets

10-15 Reps

Cable Crunch

3 Sets

12-15 Reps

Day 3

Bench Press (Close Grip)

4 Sets

5-10 Reps

Preacher Curl (Barbell)

4 Sets

5-10 Reps

Dumbbell Row

3 Sets

8-12 Reps

Y Raise

3 Sets

12-15 Reps

Overhead Tricep Extension (Cable)

2 Sets

10-15 Reps

Bayesian Curl

2 Sets

8-12 Reps

Wrist Curls

2 Sets

15-20 Reps

Day 5

Good Morning

3 Sets

5-10 Reps

Straight Leg Calf Raise

1 Set

12-15 Reps

Leg Press

3 Sets

15-20 Reps

Hip Adductor (Machine)

3 Sets

8-12 Reps

Seated Hamstring Curl

3 Sets

8-12 Reps

Sit Up

3 Sets

10-15 Reps

Day 4

Seated Military Press (Barbell)

3 Sets

5-10 Reps

High Row

1 Set

2 Sets

8-1212 Reps

8-12 Reps

Lateral Raise (Cable)

3 Sets

12-15 Reps

Incline Chest Press (Machine)

3 Sets

8-12 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

10-15 Reps

Bicep Curl (EZ Bar)

1 Set

AMRAP

Tricep Pushdown (Cable)

3 Sets

8-12 Reps