Jacob Oestreicher Hypertrophy Program
My Push Pull Legs X Upper Lower split to put on the most muscle in the fastest time
Overview
Unlock your maximum muscle growth with Jacob Oestreicher's structured hypertrophy program. Designed specifically for dedicated lifters seeking serious physique improvements, this 5-day-per-week plan focuses on strategic intensity and targeted muscle activation to drive significant gains in size and strength.
Program Structure:
Push, Pull, Legs, Upper, Lower Split: Balances muscle development and ensures optimal recovery.
Two 4-week training blocks: Progressively refines movements and maintains training stimulus that you can repeat for multiple cycles.
High-intensity, moderate-volume training: All exercises feature 2 sets within the 5-9 rep range, pushing each set to a challenging RPE 10 for maximum hypertrophy stimulus.
Ideal For:
Novice and intermediate lifters.
Those committed to intense, results-driven sessions.
Lifters aiming to optimize muscular hypertrophy and aesthetic development.
Elevate your training and build your best physique with this precise, powerful hypertrophy protocol crafted by Jacob Oestreicher.
Who it's for
Reviews
very doable and easy to keep up with, hardest thing is figuring out what exercises match up to what machine being used but that’s just because i am new.
jacob oestreicher the goat, great split for muscle growth, also very enjoyable. ur my idol
Great programme, but no advice on warmups and nothing on training abs. And on TikTok you emphasise “sticking to the same movements and getting really strong at them” but throughout the split there is a lot of variation between movements as the weeks go on. I understand if someone has progressed massively on some movements and needs to switch it up but that’s not the case for majority of people as the program is only 8 weeks long and movements are switching up on the 4th week in. Don’t recommend paying almost £15 a month to view the program as everything on here is on his TikTok page. But I thought it would have been a more in depth version. Please bring out a new updated one. Thanks
I love it. easy to follow.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 2 | Chest Fly (Machine) | 2 | 5–9 reps |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| 4 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 5 | Shoulder Press (Machine) | 2 | 5–9 reps |
| 6 | JM Press | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 5–9 reps |
| Superset | |||
| 2A | T-Bar Row | 2 | 5–9 reps |
| 2B | Kelso Shrug | 2 | 5–9 reps |
| 3 | Reverse Pec Deck | 2 | 5–9 reps |
| 4 | Seated Dumbbell Curl | 2 | 5–9 reps |
| 5 | Single Arm Row (Cable) | 2 | 5–9 reps |
| 6 | Hammer Curl (Cable) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 5–9 reps |
| 2 | Leg Extension | 2 | 5–9 reps |
| 3 | Leg Press | 2 | 5–9 reps |
| 4 | Hamstring Curl | 2 | 5–9 reps |
| 5 | Stiff Leg Deadlift | 1 | 5–9 reps |
| 6 | Hip Adductor (Machine) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 2 | Wide Grip Lat Pulldown | 2 | 5–9 reps |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 5–9 reps |
| 5 | Bench Press (Barbell) | 1 | 5–9 reps |
| 6 | Lateral Raise (Cable) | 2 | 5–9 reps |
| Superset | |||
| 7A | T-Bar Row | 2 | 5–9 reps |
| 7B | Kelso Shrug | 2 | 5–9 reps |
| 8 | JM Press | 1 | 5–9 reps |
| 9 | Hammer Curl (Cable) | 1 | 5–9 reps |
| 10 | Reverse Pec Deck | 1 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 5–9 reps |
| 2 | Hamstring Curl | 2 | 5–9 reps |
| 3 | Stiff Leg Deadlift | 2 | 5–9 reps |
| 4 | Leg Extension | 2 | 5–9 reps |
| 5 | Leg Press | 2 | 5–9 reps |
| 6 | Hip Adductor (Machine) | 2 | 5–9 reps |
Weeks 2–8 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
I am a NASM-certified personal trainer with over 3 and a half years of extreme training, dieting, and consistency. Before starting online coaching, I did personal training in person. After realizing I could expand my reach and help people worldwide, I started, helping over 30 happy clients with their fitness goals.
Common questions
Jacob Oestreicher Hypertrophy Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 8 weeks with auto-progression and coaching notes included.
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. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 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. As you get familiar with the program, sessions tend to move faster.
Jacob Oestreicher Hypertrophy Program is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Jacob Oestreicher Hypertrophy Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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