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Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher
13 athletes joined

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

5.00
(1 rating)

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.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Press (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
Seated Dip (Machine)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Press (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
Seated Dip (Machine)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Press (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
Seated Dip (Machine)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Chest Press (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
Seated Dip (Machine)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
T-Bar Row
2
5-9 reps
-
2B
Kelso Shrug
2
5-9 reps
-
3
Rear Delt Fly (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
T-Bar Row
2
5-9 reps
-
2B
Kelso Shrug
2
5-9 reps
-
3
Rear Delt Fly (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
T-Bar Row
2
5-9 reps
-
2B
Kelso Shrug
2
5-9 reps
-
3
Rear Delt Fly (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2A
T-Bar Row
2
5-9 reps
-
2B
Kelso Shrug
2
5-9 reps
-
3
Rear Delt Fly (Cable)
2
5-9 reps
-
4
Preacher Curl (EZ Bar)
2
5-9 reps
-
5
Single Arm Row (Cable)
2
5-9 reps
-
6
Hammer Curl (Cable)
2
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
Seated Dumbbell Curl
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
Seated Dip (Machine)
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
Seated Dumbbell Curl
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
Seated Dip (Machine)
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
Seated Dumbbell Curl
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
Seated Dip (Machine)
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 4
#
Exercise
Sets
Reps
Intensity
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
Seated Dumbbell Curl
2
5-9 reps
-
5
Bench Press (Barbell)
1
5-9 reps
-
6
Lateral Raise (Cable)
2
5-9 reps
-
7A
T-Bar Row
2
5-9 reps
-
7B
Kelso Shrug
2
5-9 reps
-
8
Seated Dip (Machine)
1
5-9 reps
-
9
Hammer Curl (Cable)
1
5-9 reps
-
10
Reverse Pec Deck
1
5-9 reps
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Unlock with
PRO
by subscribing on the Boostcamp app
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
PauliusAge 17, Man
15 days ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Perfect program for everyone. Fun to train and very effective. Gain a lot of strenght and muscle. Very nice program.