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Jessica strength program

by Jessica M.
1 athletes joined

Program Description

The Jessica Strength Program is a comprehensive 12-week journey designed to sculpt and strengthen your physique through a balanced approach to resistance training. With 60 sessions scheduled over the duration, each workout is crafted to fit into a 30-minute window, making it perfect for those with busy lifestyles. This intermediate-level program utilizes essential garage gym equipment to target all major muscle groups, ensuring you build strength and enhance muscle definition effectively. Get ready to transform your body and elevate your fitness game!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 23, 2025 10:44
  • Last Edited
    Jun 25, 2025 04:42

Summary

Transform your strength training with the Jessica Strength Program, a comprehensive 12-week plan designed for serious lifters. Committing just five days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and dumbbell presses, all tailored to build muscle and enhance overall strength. This program is perfect for those with a garage gym setup, ensuring you have the tools you need to succeed. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Biceps
11.4%
Quadriceps
8.6%
Front Delts
8.4%
Lats
7.9%
Glutes
7.7%
Chest
7.4%
Triceps
7.4%
Hamstrings
7.1%
Middle Delts
6.9%
Rear Delts
4.9%
Abs
3.5%
Lower Back
3%
Adductors
1.5%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Overhead Press (Barbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Band Pull Apart
3
-
4
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
-
2
Arnold Press
3
-
3
Bent Over Row (Barbell)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Concentration Curl
3
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Goblet Squat
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Single Arm Row (Dumbbell)
3 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
Day 3
1
Deadlift (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Band Pull Apart
3 Sets
-
4
Hammer Curl
3 Sets
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
2 Sets
-
2
Arnold Press
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Face Pull
3 Sets
-
Day 5
1
Romanian Deadlift (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Single Arm Row (Dumbbell)
3 Sets
-
4
Concentration Curl
3 Sets
-