Jacob Oestreicher Hypertrophy Program

Written by Jacob Oestreicher

Published on Dec 04, 2025

424 athletes joined

My Push Pull Legs X Upper Lower split to put on the most muscle in the fastest time

4.26

(9 ratings)

PROGRAM DESCRIPTION

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.

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
5 days
Time Per Workout
60 minutes

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.7%

Triceps

11.4%

Front Delts

9.1%

Biceps

9.1%

Hamstrings

8.3%

Chest

7.6%

Lats

7.6%

Glutes

6.8%

Quadriceps

6.1%

Middle Delts

4.5%

Rear Delts

3.8%

Calves

Adductors

Forearms

2.7%

Lower Back

2.7%

Abductors

1.5%

Abs

1.1%

START THE PROGRAM
ON THE BOOSTCAMP APP

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Fly (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

JM Press

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Fly (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

JM Press

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Fly (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

JM Press

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Fly (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

JM Press

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Press (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

Seated Dip (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Press (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

Seated Dip (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Press (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

Seated Dip (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 1

Incline Bench Press (Smith Machine)

5-9 reps

Chest Press (Machine)

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Lateral Raise (Cable)

5-9 reps

Shoulder Press (Machine)

5-9 reps

Seated Dip (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Reverse Pec Deck

5-9 reps

Seated Dumbbell Curl

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Reverse Pec Deck

5-9 reps

Seated Dumbbell Curl

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Reverse Pec Deck

5-9 reps

Seated Dumbbell Curl

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Reverse Pec Deck

5-9 reps

Seated Dumbbell Curl

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Rear Delt Fly (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Rear Delt Fly (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Rear Delt Fly (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 2

Wide Grip Lat Pulldown

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Rear Delt Fly (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Single Arm Row (Cable)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 3

Standing Calf Raise

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

JM Press

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

JM Press

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

JM Press

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Preacher Curl (EZ Bar)

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

JM Press

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Seated Dumbbell Curl

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Seated Dip (Machine)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Seated Dumbbell Curl

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Seated Dip (Machine)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Seated Dumbbell Curl

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Seated Dip (Machine)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 4

Incline Bench Press (Smith Machine)

5-9 reps

Wide Grip Lat Pulldown

5-9 reps

Single Arm Tricep Extension (Cable)

5-9 reps

Seated Dumbbell Curl

5-9 reps

Bench Press (Barbell)

5-9 reps

Lateral Raise (Cable)

5-9 reps

T-Bar Row

5-9 reps

Kelso Shrug

5-9 reps

Seated Dip (Machine)

5-9 reps

Hammer Curl (Cable)

5-9 reps

Reverse Pec Deck

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

Day 5

Standing Calf Raise

5-9 reps

Hamstring Curl

5-9 reps

Stiff Leg Deadlift

5-9 reps

Leg Extension

5-9 reps

Leg Press

5-9 reps

Hip Adductor (Machine)

5-9 reps

Unlock with

PRO

by subscribing on the Boostcamp app

WHAT PEOPLE ARE SAYING(9 ratings)

Only ratings with written feedback are displayed here.

4.26 / 5

Leyton K.Age 18, Man

11 days ago

3 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

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

Greg H.Age 39, Man

a month ago

3 weeks complete

5 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

I love it. easy to follow.

Show All Reviews

Jacob Oestreicher Hypertrophy Program

PROGRAM DESCRIPTION

PROGRAM OVERVIEW