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Jessica bickling 4 day program

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Program Description

Hourglass

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 07, 2025 05:43
  • Last Edited
    Jun 18, 2025 04:56

Summary

Unleash your potential with the Jessica Bickling 4-Day Program, a comprehensive 12-week training regimen designed to sculpt your body and boost your strength. This program combines targeted exercises such as barbell glute bridges, dumbbell RDLs, and machine leg extensions to maximize muscle engagement across all major muscle groups. With just four training days each week, you'll have the perfect balance of intensity and recovery, ensuring consistent progress without burnout. Equip yourself with a full gym and get ready to transform your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
10 reps
-
2
RDLs
2
12 reps
-
3
Leg Extension
3
10 reps
-
4
Hyperextension
3
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
High Row
2
12 reps
-
3
Seated Shoulder Press (Dumbbell)
2
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Kickback
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
-
2
Lat Pulldown
2
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Barbell Row
2
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Glute Bridge (Barbell)
3 Sets
10 Reps
-
2
RDLs
2 Sets
12 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Hyperextension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
8 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
2
High Row
2 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Chest Press (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Glute Kickback
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
2
Lat Pulldown
2 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
4
Barbell Row
2 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
-