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Jessie’s Hypertrophy

by brett B.
3 athletes joined

Program Description

This is a Program for my wife with 2 full body work outs and an accessory day for climbing.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 23, 2024 02:05
  • Last Edited
    Jun 18, 2025 09:38

Summary

Unlock your muscle-building potential with Jessie’s Hypertrophy program! Over the course of 4 weeks, you’ll engage in 3 focused workouts each week, targeting major muscle groups through compound and isolation exercises. This program emphasizes progressive overload, encouraging you to increase weights as you master each movement. With a full gym at your disposal, you’ll have the tools to sculpt your physique and achieve impressive gains. Get ready to elevate your training and transform your body!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Seated Calf Raise
5
-
4
Lunge (Dumbbell)
2
-
5
Bench Press (Barbell)
3
-
6
Rear Delt Fly (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Seated Calf Raise
5
-
4
Lunge (Dumbbell)
2
-
5
Bench Press (Barbell)
3
-
6
Rear Delt Fly (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Seated Calf Raise
5
-
4
Lunge (Dumbbell)
2
-
5
Bench Press (Barbell)
3
-
6
Rear Delt Fly (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Seated Calf Raise
5
-
4
Lunge (Dumbbell)
2
-
5
Bench Press (Barbell)
3
-
6
Rear Delt Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Step-Up (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Press
2
-
3
Seated Calf Raise
5
-
4
Pec Deck (Machine)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Pull-Up (Assisted)
3
-
7
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Press
2
-
3
Seated Calf Raise
5
-
4
Pec Deck (Machine)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Pull-Up (Assisted)
3
-
7
Tricep Rope Push Down (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Press
2
-
3
Seated Calf Raise
5
-
4
Pec Deck (Machine)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Pull-Up (Assisted)
3
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Leg Press
2
-
3
Seated Calf Raise
5
-
4
Pec Deck (Machine)
3
-
5
Overhead Press (Dumbbell)
2
-
6
Pull-Up (Assisted)
3
-
7
Tricep Rope Push Down (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Step-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Step-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
Step-Up (Weighted)
2
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Back Extension (Weighted)
2 Sets
-
3
Seated Calf Raise
5 Sets
-
4
Lunge (Dumbbell)
2 Sets
-
5
Bench Press (Barbell)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
2 Sets
-
Day 2
1
Bench Press (Dumbbell)
2 Sets
-
2
Step-Up (Weighted)
2 Sets
-
Day 3
1
Deadlift (Barbell)
3 Sets
-
2
Leg Press
2 Sets
-
3
Seated Calf Raise
5 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5
Overhead Press (Dumbbell)
2 Sets
-
6
Pull-Up (Assisted)
3 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-