Bony to Bombshell Program

The Bony to Bombshell Program

We'll help you gain 10 pounds in 20 weeks, even if you have the metabolism and stomach size of a hummingbird.

We don't make that promise lightly. We've helped over 3,250 skinny women bulk up over the past 10 years. We’ll show you exactly how to do it.

Marco and I have each gained over 60 pounds. Marco has a degree in health sciences, he's fully certified, and he's worked with clients ranging all the way up to Olympic athletes.

We're here to help you fill out your own frame, leveraging your own unique strengths and weaknesses. We'll guide you through this, start to finish. No-bony gets left behind.

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Before and after photo of a woman gaining weight (and squatting)

Build Muscle Quickly & Leanly

We'll help you fill out your frame, building curvy hips (no more flat butt) with a toned stomach.


Stand taller & straighter

We'll help you improve your posture, allowing you to stand in a stronger and more confident position.

Before and after photo of a woman's muscle-building results.

Thrive in your Body

Conquer your skinniness once and forever, improving your general health, digestion, longevity, and appearance.

Here's What the Program Includes

Version 2.5—10 years of refinements & the Program is Still Bulking 

This is our complete workout, diet, and lifestyle program. No fads or angles, tricks or pills. Just a sound foundation of strenuous lifting, good nutrition, and lifestyle changes proven to improve health and lean muscle growth.

Bony to Bombshell: The eBook

The Main Guide

This 225-page eBook covers the fundamentals of building a strong, sexy, and feminine physique with weights and nutrition.

And it's a bulking program for female ectomorphs, so it's designed to help you leap over ecto-hurdles like:

  • A small stomach capacity
  • A meagre appetite
  • A fast metabolism
  • Lanky arms
  • Flat butt
  • Crumbling posture
  • Skinny-fatness

We know you don’t have a bottomless, eager stomach. We’ll teach you all about appetite, energy density, digestion, and how to eat a proper ectomorph bulking diet for women.

Take advantage of your body type. We’ll teach you how to leverage your genetic advantages. For example, ectomorphs tend to have higher insulin sensitivity and metabolisms, allowing us to build muscle and stay leaner compared to other body types.

Overcome setbacks. Many skinny women have poor posture, nagging aches, and digestion issues. We’ll help you work around any problems you have. And in the process, you'll strengthen your digestive system and increase your bone density, tendon strength, joint health, stabilizer muscle strength, posture, and general health.

Bony to Bombshell: Workout Guide

the workout routine

We suspect you want to build muscle fast. This isn’t one of those programs where the results are so slow, you wonder if it's working. No, we go after muscle gain mercilessly.

To do this, we take the best that bodybuilding, strength training, callisthenics and athletics training have to offer. All of it designed to help naturally skinny female ectomorphs & hardgainers gain weight as quickly as possible.

Ideal (sexy) aesthetics. One of the reasons our clients have such impressive transformations isn't because they gain a lot of weight, it's because they gain a lot of weight in the right places.

Building a physique with a healthy amount of muscle and bodyfat levels with will be the biggest visual impact on your physique, but you also could build a bigger butt while keeping your waist toned (waist-to-hip ratio). This will give you a sexy hourglass physique that naturally holds your body with great posture. (One Bombshell member called it the Coke bottle curves.)

Research shows that developing your waist-to-hip ratio will get your body rated as the most attractive by men. (It also looks the raddest to other women, too.)

No more flat butt. If you have a naturally narrow structure, your hips may not be that wide and you might have a flat button. A squat movement is one of the best movements you can do, but there are ways to maximize butt size by doing some extra glute work.

Our workouts take into account all of the bulking research published up until 2023. Our only bias is towards helping you build muscle, and we're totally obsessed with bulking research.

Marco graduated with a degree in health sciences. Since then he's been flying around the world going to conferences, interning under strength & conditioning legends, getting new certifications, and training clients ranging from everyday skinny girls, to professional and Olympic athletes, to doctors and dieticians.

Marco uses his education and experience combined with the best available scientific evidence to meticulously optimize exercise selection, rep ranges, weekly lifting volume, tempo—everything. Even the rest times between exercises are geared towards giving you an impressive physique.

All of this is clearly organized workout by workout, phase by phase. No guesswork involved. Record your results, track your strength improvements, and collect your muscle gains.

Bony to Bombshell: Recipes

the easy-curves recipe ebook

Eating for muscle growth doesn't need to be complicated. You need to eat enough calories to gain weight, and you need to eat enough protein to build muscle. Simple, right? Kind of. There's quite a bit we can do to make eating a big bulking diet even easier. We'll show you how to cook a week's worth of dinner in one pot by making super nutritious stews and chilis. We'll show you how to make two weeks' worth of healthy homemade protein bars. And how to blend up a perfect muscle-building smoothie for breakfast.

There's also quite a bit we can do to make your bulking diet even better. We can make it much better for your health, way better for your digestive system, and far better for building muscle.

Pick and choose. This isn't a strict meal plan, it's a recipe book. Pick the recipes you like and incorporate them into your diet. Keep eating the foods you like. We're just here to help you make your diet better.

We've done the work for you. We've calculated all the calories and macros using a verified food database. We've also explained the benefits of each meal so you understand what you're doing and can use the lessons when cooking your other meals.

These recipes are designed for naturally skinny women. Most "healthy" fitness recipes are just low-calorie recipes. They're "healthier" because they swap out potatoes with cauliflower, replace sugar with sucralose, or fill up your stomach with fibrous veggies. That's fine for the average woman, but it doesn't help us. We need foods that are healthy while being high in calories.

For example, consider tropical fruits. They contain more vitamins, minerals, and phytonutrients than many vegetables, but they're often tossed aside because they pack a heavy caloric punch.

Or consider our famous chili recipe. You can't find a more nutritious meal. It's high in calories, protein, carbs, healthy fats, and fibre. It's rich in every single micronutrient. It's fantastic for our digestion. It's perfectly balanced. It's also dead simple to prepare, fast to cook, makes a dozen servings, and keeps for over a week in the fridge.

We don't need low-calorie fat-loss foods. We need high-calorie muscle-building foods.

We should also point out that this is a program for regular people. We have partners and kids and social lives. These are delicious recipes that are healthy, easy to prepare, and easy to share. And our approach to nutrition is flexible. These recipes are here to help, but you don't need to stop eating what's already working for you.

Bombshell Video Course

Weightlifting Video Course

There's a lot of fuss over doing lifts correctly. You know the rhetoric: "STOP Doing This Exercise NOW! DANGER!" Some people lift weights recklessly, jerking weights around. That isn't the right way to lift, but it's just as bad to approach exercise with the mindset that we're fragile. We aren't. Our bodies are adaptive and strong. When we stress ourselves in the gym, it doesn't just build muscle, it also strengthens our bones, tendons, and connective tissues. Even if you're skinny and sedentary, your body is capable of incredible adaptations.

People rarely get injured by lifting weights, those injuries tend to be minor, and chronic injuries often warn us long before they strike. As long as you aren't grinding through joint pain workout after workout, lifting weights will make you tougher and healthier.

That's true with this program, and it's also true of most other lifting programs. Most of them are safe and most of them will make you more robust.

We like to train for hypertrophy—for muscle size and strength. And we like to do it in a way that's healthy, safe, and makes us look totally rad. Marco's background is in coaching elite athletes. Oftentimes the best way to help an athlete is to make them bigger and stronger. That's what he does best.

We also take pride in doing things correctly. The better you get at lifting weights, the easier it becomes to grow bigger, stronger, tougher, and better looking. So we have tutorial videos teaching every single exercise in the program, in detail, so that you can do them properly and build muscle faster.

Bony to Bombshell: Coaching Community

A year of coaching in the community

Bony to Bombshell includes membership in our online coaching community. That's where all the before/after photos you’ve seen on this site come from. We're all ectomorphs and we're all here to build muscle, but that doesn't mean we're all identical. We're here to help you adjust the program to suit your body, your lifestyle, and your goals.

Some women may already have broad shoulders and mainly want to work on their waist-to-hip ratio. Other women may be more pear-shaped and while they want a bigger butt, may want to work on their shoulders a bit for a more hourglass physique.

Plus, nothing ruins a bulk like running into a problem and not having a clear solution. Why didn't you gain weight this week? Why is your stomach bloated? Why does your lower back feel sore? Why isn't your glute bridge strength going up? And what if you're becoming skinny fat?! We're here to coach you through all of it.

We'll teach you how to track your progress so that we can see exactly what is and isn't growing. We'll give you feedback on that progress, too, to keep you on track. Plus, it’s motivating for everyone else in the community when someone finishes a 5-week phase and posts a new round of progress photos (typically having gained 2–4 pounds).

The forum is also a great place to discuss the latest muscle-building trends, techniques, ideas, and supplements. Curious about keto? Intermittent fasting? Calorie cycling? Curcumin? The benefit of a certain lift over another one? Ask away!

Does any of this stuff replace the fundamentals? Nope. But we still love learning and talking about it, and sometimes there's a real (although typically small) advantage to some of these methods. We love this stuff. Ask us anything. We want to help.

Most of all, we take your success with this program seriously. We leave no bony behind. We're all in this together. We couldn't have done this without help, and we want to make sure you get the help you need, too.

This is why we can guarantee your results.

We've got the best female bulking transformations in the World


Aomi gained 11 pounds in 3 months, adding 3 inches to her hips. By the end of the program she was glute-bridging 300 pounds.

best program for improving posture (for women)

Cecile, 28 years old
Cecile gained 13 pounds, adding 2.5" to her hips, 3" to her shoulders, and 3" to her thighs, finishing with a 315lbs glute-bridge.


Joanna, Stay At Home Mom
Joanna gained 10 pounds, adding 1.5 inches to her hips while simultaneously shrinking her waist down by 1 inch.


"Pantry Staple," 26 years old
"Pantry Staple" brought her hip measurement up from 32.5" to 35.7", gaining over 3 inches. During the program, her waist size dropped from 25.5" to 24.75" inches while gaining 17 pounds. This shows that she lost some stubborn fat while adding feminine curves through muscle. Her waist-to-hip ratio is now better than the golden 0.7 ratio.

The Team Behind Bony to Bombshell


We're the three skinny guys behind Bony to Bombshell. We had doctors tell us we were dangerously underweight, we had parents worried we were too skinny, and we had strangers telling us we should "eat a burger." So we decided to make a change.

Marco (left) has gained 65 pounds, Shane (middle) has gained 55 pounds, and Jared (right) has gained 45 pounds.

First, we made The Bony to Beastly Program and helped over 10,000 skinny guys bulk up. Thing was, a lot of our readers were women, and they were asking us to make a women's weight gain program. They told us there were even fewer resources out there for women. And they had a point.

That's why we built Bony to Bombshell, and so far we've helped over 3,470+ women accomplish their weight gain goals.


Here's What These Members Had To Say

Feeling stronger than I've ever felt

The B2B program has been an education for me. Now, every time I see a TV commercial, magazine ad, or infomercial for some diet, gadget, or pill that'll promote weight loss and tone one's body from head to toe, I just cringe thinking about how many people are getting scammed.

So here I am, seeing results, feeling stronger than I've ever felt, and it's fun and so doable!

Julia Z.
46 years old

Making it easier to stick to working out

This plan really helped get me going on a new lifestyle that I have stuck to for longer than I've stuck to anything fitness related (1+ year!).

It truly has helped set me up for a new lifestyle which has become pretty automatic at this point.

Katie L.
29 years old

An Example For My Daughters

In 5 months I gained 10 lbs in all the right places I've never felt better or more energetic and the best part is that I'm setting the example I want my daughters to follow, eat for energy and performance, train for fun.

Joanna F.
Stay-at-home Mom

Hesitant to confident

I felt hesitant about joining an online program, but what other program is out there to help women gain weight?

They back everything with research and are very educated. They really put the work in for this lifestyle! I felt confident in what I was getting into.

I wish I had known sooner and been able to pull the trigger faster.

Addie E.
Educational Assistant

No more back pain!

My posture improved in an amazing way, and my back pain has by now completely disappeared.

On a more aesthetic point of view, I gained firm curves in the right places. I am still pretty slender but I look athletic and healthy, not anorexic anymore.

28 years old

results started right from the first week

I gained 8 pounds in 3 months. I saw results after one week! I'm thankful that I took a leap of faith and gave b2Bomb a try!

Melissa B.
Yoga Teacher, 27 years old

Bombshell Guarantee

Our 100% Money-Back Guarantee

We have a full 100% money-back guarantee. No fine print, no hassle. Come into the program as skeptical as you like. Try it out, see if you like it. If you don't, shoot us an email and we'll refund every penny.


Q: Can I work out at home?

Absolutely. You can build muscle with anything. But if you want to get the most out of our workout program, it helps to buy at least some dumbbells. We can show you what to get. They don't need to be fancy or expensive.

Q: What if I'm skinny-fat?

If there's a "skinny" anywhere in your self-description, we made this program for you. Skinny-fat women do benefit from a slightly different approach, so we included a skinny-fat guide inside the coaching community.

Q: What about older women in their fifties or sixties?

Most of the women in our program are between 25-45, but we have many women in their 50s and 60s that have been doing really well.

But how is that possible? Aren't older people supposed to have a hard time gaining muscle? That's actually not quite true. The expert consensus is that we build muscle perfectly well up until at least 60. This bears out in our community. We haven't noticed any age-related differences in client results.

The same is true if you're skinny-fat. Age cannot restrain the inner bombshell that has already taken hold of you.

Q: How is the Bony to Bombshell program different from all the other programs out there?

We haven't seen many weight gain programs for women, to be honest. There is bodybuilding for women, but we aren't a bodybuilding or strength training program. We focus on hypertrophy training, simple and pure. There's no baggage there. No thongs, spray tans, or flex-offs. No drugs or unhealthy lifestyle interventions.

We are the foremost experts in this niche. Marco has a degree in health sciences, he's a certified strength and conditioning specialist, he's studied under the very best experts in the world (such as Eric Cressey, Mike Robertson, and Zac Cupples), and he's risen to the absolute top of his field, having coached college, professional, and female Olympic athletes.

But that's not the niche we're experts in. Marco is a naturally skinny guy who gained over 60 pounds. I've gained 70, going from 130 pounds up to 203 pounds. Together, we've spent the past 10 years here, with Bony to Bombshell, helping over 3,400 naturally skinny women bulk up by building lean muscle.

Shane Duquette

We'll walk you through the process. We'll help you track your progress, give you feedback, answer your questions, and guide you through the process.

Bony to Bombshell Program

Re-Cap Of The Bony to Bombshell Program

225-page Bony to Bombshell eBook Guide. We'll teach you the fundamental principles of muscle growth, how to strengthen your digestive system, how to hack your appetite, and every single proven way to build muscle faster and more leanly for naturally skinny women.

Easy-Curves Recipe eBook. 15 of the best bulking recipes, many of which have been refined for over a decade. Each of them is designed to help you build muscle while simultaneously being easy on your appetite, amazing for your health, easy to prepare, portable, affordable, and delicious. 

5 months of expertly-programmed customizable workouts for women. Choose your lifts from dropdown menus or stick with the defaults we chose for you. The exercise selection, training frequency, rest times, volume, repetitions, intensity—all of it is 100% optimized to maximize your rate of muscle growth while lifting safely and efficiently. 

Weightlifting video course. Marco will teach you every single lift in the program, starting with easy lifts and progressing to advanced ones. This is how he teaches clients in person, including both professional athletes and everyday skinny girls. Even if you're new to this, you'll be a great lifter by the end.

Yearlong (renewable) membership in the coaching community. Get feedback and coaching from us, track your progress, celebrate your victories, and be surrounded by gals on the same journey that you're on. We leave no bony behind.

Yearlong (renewable) membership in the coaching community. Get feedback and coaching from us, track your progress, celebrate your victories, and be surrounded by other women on the same journey you're on. We leave no bony behind. 

Dozens of free bonuses in the community. Want to improve your cardio while bulking? Fix some weird postural issue? We've got guides for all of it! 

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