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Jessica bickling 4 day program

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2 athletes joined

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
    May 06, 2025 01:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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
-