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She’s not with Jim tonight

by Jess A.

Program Description

Suited towards advanced gym go-ers - program works in blocks of 4 weeks, with the 4th being a deload. Core lifts reduce reps over time, with an increased weight.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 16, 2025 08:44
  • Last Edited
    Jun 18, 2025 10:39

Summary

Unleash your inner strength with "She’s Not With Jim Tonight," a comprehensive 12-week program designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a balanced mix of barbell, dumbbell, and bodyweight exercises, targeting every major muscle group. Expect to build muscle, enhance endurance, and improve your overall physique with high-intensity workouts like squats, bench presses, and chin-ups. Join the journey and transform your body while gaining confidence in the gym!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
4
8 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
3
Lat Pulldown
2
10 reps
RPE 6
4
Leg Extension
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 6
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
7 reps
6 reps
RPE 6.5
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 6
RPE 6
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
1
7 reps
10 reps
RPE 6
RPE 6
3
Lat Pulldown
2
10 reps
RPE 6
4
Leg Extension
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 6
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
7 reps
6 reps
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
7 reps
6 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Extension
3
1
10 reps
15 reps
RPE 8.5
RPE 8.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
3
Lat Pulldown
2
10 reps
RPE 6
4
Leg Extension
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 6
6
Hanging Leg Raise
2
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Lunge (Barbell)
2
10 reps
RPE 6
3
Chin-Up (Bodyweight)
2
5 reps
RPE 6
4
Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 6
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Lunge (Barbell)
2
10 reps
RPE 6
3
Chin-Up (Bodyweight)
2
5 reps
RPE 6
4
Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 6
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
5 reps
RPE 8.5
4
Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9.5
7
Cardio
1
30 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Lunge (Barbell)
2
10 reps
RPE 6
3
Chin-Up (Bodyweight)
2
5 reps
RPE 6
4
Tricep Extension (Cable)
1
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
15 reps
RPE 6
6
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 6
7
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
8 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
8 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
8 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10 reps
1 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
2
10 reps
RPE 6
3
Pull-Up (Weighted)
2
3 reps
RPE 6
4
Chest Fly (Cable)
1
10 reps
RPE 6
5
Seated Hamstring Curl
1
12 reps
RPE 6
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
7 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
7 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
7 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10 reps
1 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
2
10 reps
RPE 6
3
Pull-Up (Weighted)
2
3 reps
RPE 6
4
Chest Fly (Cable)
1
10 reps
RPE 6
5
Seated Hamstring Curl
1
12 reps
RPE 6
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
1
1
8 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
7 reps
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
8 reps
10 reps
RPE 7
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
6 reps
10 reps
RPE 9.5
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 9.5
4
Chest Fly (Cable)
4
10 reps
RPE 8.5
5
Seated Hamstring Curl
3
12 reps
RPE 8.5
6
Cardio
1
30 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10 reps
1 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
2
10 reps
RPE 6
3
Pull-Up (Weighted)
2
3 reps
RPE 6
4
Chest Fly (Cable)
1
10 reps
RPE 6
5
Seated Hamstring Curl
1
12 reps
RPE 6
6
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
10 reps
RPE 6
2
Overhead Press (Barbell)
2
5 reps
RPE 6
3
Hip Thrust (Barbell)
2
15 reps
RPE 6
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 6
5
Hip Abductor (Machine)
2
10 reps
RPE 6
6
Lat Pulldown
1
1
10 reps
8 reps
RPE 6
RPE 6
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
10 reps
RPE 6
2
Overhead Press (Barbell)
2
5 reps
RPE 6
3
Hip Thrust (Barbell)
2
15 reps
RPE 6
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 6
5
Hip Abductor (Machine)
2
10 reps
RPE 6
6
Lat Pulldown
1
1
10 reps
8 reps
RPE 6
RPE 6
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
10 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 8
5
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 9
7
Cardio
1
30 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
10 reps
RPE 6
2
Overhead Press (Barbell)
2
5 reps
RPE 6
3
Hip Thrust (Barbell)
2
15 reps
RPE 6
4
Abs Crunch (Bodyweight)
2
10 reps
RPE 6
5
Hip Abductor (Machine)
2
10 reps
RPE 6
6
Lat Pulldown
1
1
10 reps
8 reps
RPE 6
RPE 6
7
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 6
2
Bench Press (Dumbbell)
2
6 reps
RPE 6
3
Skull Crusher
1
12 reps
RPE 6
4
Chest Supported Row (Machine)
2
10 reps
RPE 6
5
Hanging Leg Raise
1
5 reps
RPE 6
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
4 reps
5 reps
RPE 9
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
5 reps
4 reps
RPE 9
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 6
2
Bench Press (Dumbbell)
2
6 reps
RPE 6
3
Skull Crusher
1
12 reps
RPE 6
4
Chest Supported Row (Machine)
2
10 reps
RPE 6
5
Hanging Leg Raise
1
5 reps
RPE 6
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Skull Crusher
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hanging Leg Raise
2
5 reps
RPE 9.5
6
Cardio
1
30 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 6
2
Bench Press (Dumbbell)
2
6 reps
RPE 6
3
Skull Crusher
1
12 reps
RPE 6
4
Chest Supported Row (Machine)
2
10 reps
RPE 6
5
Hanging Leg Raise
1
5 reps
RPE 6
6
Cardio
1
30 mins
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
1 Set
10 Reps
15 Reps
@8.5
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6
Hanging Leg Raise
2 Sets
5 Reps
@9
7
Cardio
1 Set
30 mins
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@7
2
Lunge (Barbell)
2 Sets
10 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8.5
4
Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
10 Reps
@9.5
7
Cardio
1 Set
30 mins
@9.5
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@7
@7
3
Pull-Up (Weighted)
3 Sets
6 Reps
@9.5
4
Chest Fly (Cable)
4 Sets
10 Reps
@8.5
5
Seated Hamstring Curl
3 Sets
12 Reps
@8.5
6
Cardio
1 Set
30 mins
@9.5
Day 4
1
Rear Delt Fly (Cable)
2 Sets
10 Reps
@6.5
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
4
Abs Crunch (Bodyweight)
2 Sets
10 Reps
@8
5
Hip Abductor (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
6
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
7
Cardio
1 Set
30 mins
@9.5
Day 5
1
Leg Press (45 Degrees)
1 Set
3 Sets
10 Reps
10 Reps
@8
@9
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@9
3
Skull Crusher
3 Sets
12 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Hanging Leg Raise
2 Sets
5 Reps
@9.5
6
Cardio
1 Set
30 mins
@9.5