Program Description
I want to build muscle on my lower and upper body while losing body fat no
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 03, 2025 06:30
- Last EditedJun 18, 2025 08:14
Summary
Transform your strength with the Jess Strength Program, a comprehensive 12-week journey designed for dedicated lifters. Committing just three days a week, you'll engage in targeted leg and upper body workouts, focusing on compound movements and isolation exercises to build muscle and enhance overall strength. Each session consists of four sets of eight reps, pushing your limits with a drop set to failure for maximum gains. Get ready to elevate your training and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Step-Up (Weighted)4 Sets
8 Reps
-
2
Split Squat (Barbell)4 Sets
1 Set
8 Reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)4 Sets
8 Reps
-
4
Hamstring Curl4 Sets
8 Reps
-
5
Back Extension (Weighted)4 Sets
8 Reps
-
Day 2
1
Hammer Curl4 Sets
8 Reps
-
2
Overhead Press (Barbell)4 Sets
8 Reps
-
3
Bicep Curl (Barbell)4 Sets
8 Reps
-
4
Upright Row (Barbell)4 Sets
8 Reps
-
Day 3
1
Glute Kickback (Cable)4 Sets
8 Reps
-
2
Single Leg Press4 Sets
8 Reps
-
3
Leg Extension4 Sets
8 Reps
-
4
Glute Bridge (Barbell)4 Sets
8 Reps
-
5
Hip Thrust (Barbell)4 Sets
8 Reps
-