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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Calves
13.4%
Glutes
12.6%
Chest
10.7%
Hamstrings
8.3%
Triceps
8.3%
Front Delts
6.4%
Upper Back
4.8%
Lower Back
4.3%
Lats
4%
Abs
2.7%
Rear Delts
2.7%
Middle Delts
2.7%
Adductors
2.1%
Biceps
1.6%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-