Thicc Body
Squats and Hops
Bodybuilding, General FitnessReady to get thicc'er than a Snicker and leave people asking, “Do you even lift?” while knowing full well you do.
Thicc Body is here to help you bulk up, pack on serious muscle, and become the gym legend you were born to be.
This program is all about big lifts, big calories (yes, we fully support second breakfasts), and big results. Legs? We’re building tree trunks. Arms? Bye-bye, sleeves. Chest and back? Wide enough to cast shadows and make strangers ask for advice.
We’re putting science-backed programming behind the art of getting thicc, so whether you’re looking to bulk for the winter or just want a physique that stops traffic, this is the program for you.
Let’s hit the gym and show the world what thicc really means. Your milkshake won’t just bring the boys to the yard—it’ll bring everyone.
A
Bench Press
5, 5, 5, MAX @ 50, 60, 70, 80 %
B
1-Arm DB Row
4 x 6
C
1 DB Low Incline Press
4 x 6
D
Weighted Pull Ups
5 x 3
E
Seated Chest Press
4 x 6
F
DB Lateral Raise
4 x 5
A
Barbell Glute Bridge
12, 10, 8
B
Leg Press
3 x 10
C
DB Reverse Lunges
12, 10, 8
D1
Landmine Squat
3 x 12
D2
Landmine Anti Rotation
3 x 8
E1
Lying Leg Curl
3 x 10
E2
Plank
3 x 0:30
A
Chest-Supported DB Row
12, 12, 10, 8
B
Cable Bench
12, 10, 8
C
Lat Pulldown
12, 10, 8
D
Standing Arnold Press
12, 10, 8
E
DB Pullover
12, 10, 8
F
Concentration Curls
3 x 12
A
Back Squat
5, 5, 5, MAX @ 50, 60, 70, 80 %
B
Barbell RDL_
5 x 5
C
Hack Squat
4 x 6
D1
DB Lateral Lunge
3 x 8
D2
Ab Rollout
E
DB Split Squat
4 x 5
A
Drink a Beer!
Garson Skelton
11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.
