Jessica's getting JACKED

Build Muscle

10 weeks / 3 days per week

For my wife to get JACKD

Reviews

0 reviews

Week 1

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

5 x 10 reps

Lunge

Assistance

5 x 10 reps

Week 2

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 3

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 4

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 5

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 6

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 7

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 8

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 9

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

Week 10

Hip Thrust

Assistance

3 x 10 reps

Romanian Deadlift

Assistance

3 x 10 reps

Standing • Hip Extension

Assistance

3 x 10 reps

Swing

Assistance

3 x 10 reps

Pulldown

Assistance

3 x 10 reps

Bench Press

Assistance

3 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Tricep Extension

Assistance

3 x 10 reps

Goblet Squat

Assistance

3 x 10 reps

Lunge

Assistance

3 x 10 reps

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