Jessie’s Hypertrophy

by brett B.

2 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
Aug 23, 2024 02:34

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

1

Bench Press (Dumbbell)

2

-

2

Step-Up (Weighted)

2

-

Day 2

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

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

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

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

1

Bench Press (Dumbbell)

2

-

2

Step-Up (Weighted)

2

-

Day 3

1

Bench Press (Dumbbell)

2

-

2

Step-Up (Weighted)

2

-

Day 3

1

Bench Press (Dumbbell)

2

-

2

Step-Up (Weighted)

2

-

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

-