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BoostcampPNG

Big and Thick

by Pau Bononad

Program Description

Four day a week simple bulking program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 06, 2025 06:46
  • Last Edited
    Jan 06, 2025 07:04
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
15 reps
-
-
-
-
2
Bench Press (Dumbbell)
1
1
5 reps
8 reps
-
-
3
Kroc Row
1
1
10 reps
-
-
4
Standing Pullover (Cable)
1
2
10 reps
8 reps
-
-
5
Overhead Press (Dumbbell)
1
1
1
5 reps
8 reps
10 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
10 reps
15 reps
-
-
7
Cable Crunch
1
1
1
1
10 reps
12 reps
16 reps
20 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
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
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
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
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
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
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
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
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
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
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
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
1
1
6 reps
8 reps
10 reps
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
7
Back Extension (Weighted)
1
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Machine)
1
1
20 reps
12 reps
-
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Barbell Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Lateral Raise (Cable)
1
1
10 reps
12 reps
-
-
6
Face Pull
1
1
12 reps
10 reps
-
-
7
Cable Crunch
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
20 reps
12 reps
-
-
2
Single Leg Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
1
1
20 reps
12 reps
8 reps
-
-
-
4
Leg Curl
1
1
12 reps
8 reps
-
-
5
Deadlift (Dumbbell)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
1
1
8 reps
12 reps
-
-
7
Tricep Extension (Dumbbell)
3
12 reps
-
8
Seated Incline Hammer Curl
1
20 reps
-
9
Back Extension (Weighted)
1
1
20 reps
12 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
15 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
8 Reps
-
-
3
Kroc Row
1 Set
1 Set
10 Reps
-
-
4
Standing Pullover (Cable)
1 Set
2 Sets
10 Reps
8 Reps
-
-
5
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
16 Reps
20 Reps
-
-
-
-
Day 2
1
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
4
Glute-Ham Raise
2 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
7
Back Extension (Weighted)
1 Set
1 Set
12 Reps
10 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
20 Reps
12 Reps
-
-
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
12 Reps
-
-
6
Face Pull
1 Set
1 Set
12 Reps
10 Reps
-
-
7
Cable Crunch
1 Set
1 Set
20 Reps
12 Reps
-
-
Day 4
1
Standing Calf Raise
1 Set
1 Set
20 Reps
12 Reps
-
-
2
Single Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
12 Reps
8 Reps
-
-
5
Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
-
-
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
8
Seated Incline Hammer Curl
1 Set
20 Reps
-
9
Back Extension (Weighted)
1 Set
1 Set
20 Reps
12 Reps
-
-