THICK AND WIDE 5 day (Chest, Back, Rear Delt, Forearm focus)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 3 | 5–10 reps | @9.5 |
| Superset | ||||
| 2A | Lat Pulldown (Neutral Grip) | 1 | 8–12 reps | @9.5 |
| 2 | 8–12 reps | @9.5 | ||
| Superset | ||||
| Superset | ||||
| Superset | ||||
| 5A | chest supported ez row | 1 | 6–12 reps | @9.5 |
| 1 | 6–1 reps | @9.5 | ||
| 5B | Rear Delt Fly (Machine) | 2 | 8–12 reps | — |
| 5C | Pec Fly (Dumbbell) | 4 | 8–12 reps | — |
| Superset | ||||
| 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 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hack Squat | 3 | 5–10 reps |
| 1B | Shrug (Dumbbell) | 3 | 12–15 reps |
| Superset | |||
| 2A | Back Extension (Weighted) | 3 | 8–12 reps |
| 2B | Standing Calf Raise | 3 | 12–15 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 10–15 reps |
| 3B | Cable Crunch | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 4 | 5–10 reps |
| 1B | Preacher Curl (Barbell) | 4 | 5–10 reps |
| Superset | |||
| 2A | Dumbbell Row | 3 | 8–12 reps |
| 2B | Y Raise | 3 | 12–15 reps |
| Superset | |||
| 3A | Overhead Tricep Extension (Cable) | 2 | 10–15 reps |
| 3B | Bayesian Curl | 2 | 8–12 reps |
| 3C | Wrist Curls | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Good Morning | 3 | 5–10 reps |
| 1B | Straight Leg Calf Raise | 1 | 12–15 reps |
| Superset | |||
| 2A | Leg Press | 3 | 15–20 reps |
| 2B | Hip Adductor (Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Seated Hamstring Curl | 3 | 8–12 reps |
| 3B | Sit Up | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Military Press (Barbell) | 3 | 5–10 reps |
| 1B | High Row | 1 | 8–1212 reps |
| 2 | 8–12 reps | ||
| Superset | |||
| 2A | Lateral Raise (Cable) | 3 | 12–15 reps |
| 2B | Incline Chest Press (Machine) | 3 | 8–12 reps |
| Superset | |||
| 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 |
Common questions
Yes, THICK AND WIDE 5 day (Chest, Back, Rear Delt, Forearm focus) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 90 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.
THICK AND WIDE 5 day (Chest, Back, Rear Delt, Forearm focus) is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
THICK AND WIDE 5 day (Chest, Back, Rear Delt, Forearm focus) 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
