Jess strength program

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!

I want to build muscle on my lower and upper body while losing body fat no

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

For each exercise do four sets of eight, and then drop the weight and do as many until failure  

Step-Up (Weighted)

Split Squat (Barbell)

B-Stance Romanian Deadlift (Dumbbell)

Hamstring Curl

Back Extension (Weighted)

Leg day 1

Do four sets of eight reps and then drop the weight and do until failure

Hammer Curl

Overhead Press (Barbell)

Bicep Curl (Barbell)

Upright Row (Barbell)

Upper body day

Glute Kickback (Cable)

Single Leg Press

Leg Extension

Glute Bridge (Barbell)

Hip Thrust (Barbell)

Leg day 2

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