logo
BoostcampPNG

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

by Owen F.
63 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
    Jun 26, 2025 03:45

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!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2A
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 9.5
5A
chest supported ez row
1
1
6-12 reps
6-1 reps
RPE 9.5
RPE 9.5
5B
Rear Delt Fly (Machine)
2
8-12 reps
-
5C
Pec Fly (Dumbbell)
4
8-12 reps
-
6A
Pullover (EZ Bar)
3
8-12 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
6C
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
5-10 reps
-
1B
Shrug (Dumbbell)
3
12-15 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Standing Calf Raise
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
5-10 reps
-
1B
Preacher Curl (Barbell)
4
5-10 reps
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Y Raise
3
12-15 reps
-
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3B
Bayesian Curl
2
8-12 reps
-
3C
Wrist Curls
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
5-10 reps
-
1B
High Row
1
2
8-1212 reps
8-12 reps
-
-
2A
Lateral Raise (Cable)
3
12-15 reps
-
2B
Incline Chest Press (Machine)
3
8-12 reps
-
3A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
3B
Bicep Curl (EZ Bar)
1
AMRAP
-
3C
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
5-10 reps
-
1B
Straight Leg Calf Raise
1
12-15 reps
-
2A
Leg Press
3
15-20 reps
-
2B
Hip Adductor (Machine)
3
8-12 reps
-
3A
Seated Hamstring Curl
3
8-12 reps
-
3B
Sit Up
3
10-15 reps
-
Week 1
1 / 1 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@9.5
2A
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@9.5
5A
chest supported ez row
1 Set
1 Set
6-12 Reps
6-1 Reps
@9.5
@9.5
5B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
5C
Pec Fly (Dumbbell)
4 Sets
8-12 Reps
-
6A
Pullover (EZ Bar)
3 Sets
8-12 Reps
-
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6C
Wrist Curls
3 Sets
15-20 Reps
-
Day 2
1A
Hack Squat
3 Sets
5-10 Reps
-
1B
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
2A
Back Extension (Weighted)
3 Sets
8-12 Reps
-
2B
Standing Calf Raise
3 Sets
12-15 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Cable Crunch
3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)
4 Sets
5-10 Reps
-
1B
Preacher Curl (Barbell)
4 Sets
5-10 Reps
-
2A
Dumbbell Row
3 Sets
8-12 Reps
-
2B
Y Raise
3 Sets
12-15 Reps
-
3A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
3B
Bayesian Curl
2 Sets
8-12 Reps
-
3C
Wrist Curls
2 Sets
15-20 Reps
-
Day 5
1A
Good Morning
3 Sets
5-10 Reps
-
1B
Straight Leg Calf Raise
1 Set
12-15 Reps
-
2A
Leg Press
3 Sets
15-20 Reps
-
2B
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
3A
Seated Hamstring Curl
3 Sets
8-12 Reps
-
3B
Sit Up
3 Sets
10-15 Reps
-
Day 4
1A
Seated Military Press (Barbell)
3 Sets
5-10 Reps
-
1B
High Row
1 Set
2 Sets
8-1212 Reps
8-12 Reps
-
-
2A
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
2B
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
3B
Bicep Curl (EZ Bar)
1 Set
AMRAP
-
3C
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-