She’s not with Jim tonight
Strength and hypertrophy program - mix of core lifts and accessories for strength and growth.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps | @6.5 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @7 |
| 3 | Lat Pulldown | 3 | 10 reps | @8 |
| 4 | Leg Extension | 3 | 10 reps | @8.5 |
| 1 | 15 reps | @8.5 | ||
| 5 | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| 6 | Hanging Leg Raise | 2 | 5 reps | @9 |
| 7 | Cardio | 1 | 30 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | @7 |
| 2 | Lunge (Barbell) | 2 | 10 reps | @8 |
| 3 | Chin-Up (Bodyweight) | 3 | 5 reps | @8.5 |
| 4 | Tricep Extension (Cable) | 2 | 10 reps | @7 |
| 5 | Tricep Pushdown (Cable) | 2 | 15 reps | @9.5 |
| 6 | Reverse Abs Crunch (Bodyweight) | 2 | 10 reps | @9.5 |
| 7 | Cardio | 1 | 30 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 1 | 8 reps | @7 |
| 1 | 10 reps | @7 | ||
| 3 | Pull-Up (Weighted) | 3 | 6 reps | @9.5 |
| 4 | Chest Fly (Cable) | 4 | 10 reps | @8.5 |
| 5 | Seated Hamstring Curl | 3 | 12 reps | @8.5 |
| 6 | Cardio | 1 | 30 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 2 | 10 reps | @6.5 |
| 2 | Overhead Press (Barbell) | 3 | 5 reps | @8.5 |
| 3 | Hip Thrust (Barbell) | 3 | 15 reps | @9 |
| 4 | Abs Crunch (Bodyweight) | 2 | 10 reps | @8 |
| 5 | Hip Abductor (Machine) | 1 | 10 reps | @8.5 |
| 2 | 10 reps | @9 | ||
| 6 | Lat Pulldown | 1 | 10 reps | @8 |
| 2 | 8 reps | @9 | ||
| 7 | Cardio | 1 | 30 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 10 reps | @8 |
| 3 | 10 reps | @9 | ||
| 2 | Bench Press (Dumbbell) | 3 | 6 reps | @9 |
| 3 | Skull Crusher | 3 | 12 reps | @9 |
| 4 | Chest Supported Row (Machine) | 3 | 10 reps | @8 |
| 5 | Hanging Leg Raise | 2 | 5 reps | @9.5 |
| 6 | Cardio | 1 | 30 min | @9.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, She’s not with Jim tonight is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
She’s not with Jim tonight is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
She’s not with Jim tonight is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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