Jess gets jacked
Strength and Muscle
10 weeks / 3 days per week
For my wife to get JACKED
Run Jess gets jacked in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Jess gets jacked Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
10
Weeks
41
Avg Sets/Week
390
Avg Reps/Week
3
Days/Week
Reviews
0 reviews
Week 1
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 2
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 3
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 4
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 5
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 6
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 7
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 8
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 9
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceWeek 10
Day 1
Goblet Squat
AssistanceLunge
AssistanceHip Abduction
AssistanceStanding • Calf Raise
AssistanceDay 2
Wide Grip • Pulldown
AssistanceBench Press
AssistanceBent Over • Row
AssistanceSeated • Shoulder Press
AssistanceStanding • Kick
AssistanceDay 3
Deadlift
AssistanceHip Thrust
AssistanceLying • Leg Curl
AssistancePlank
AssistanceMore templates like Jess gets jacked
Meshed Gears: Rotating Cycles for Strength & Hypertrophy
Strength and Muscle6 weeks / 4 days per weekConsequences of our choices
Strength and Muscle3 weeks / 4 days per weekPpl 531 bbb
Strength and Muscle4 weeks / 6 days per weekBhaari Bharkam v2
Strength and Muscle4 weeks / 3 days per week
KeyLifts