Written by Jacob Schepis & Lyndon Purcell

Jacob Schepis and Lyndon Purcell are not an Accredited Practicing Dietitian or Exercise Physiologist; therefore the above content should not be taken as
medical advice, in place of medical advice or to treat any disease. You should seek a medical professional before undergoing any nutritional or physical
intervention.
 PROGRAM OVERVIEW
This program was designed for the purpose of enhancing and highlighting the parts
of the female physique that contribute to making a woman’s body more aesthetically
pleasing and desirable.

By following this program, you will be focusing on areas such the glutes, thighs,
upper-back and abs. All of the body parts that will be on display when you’re in a
bikini down at the beach!

This program is the result of a collaborative effort between coaches who have
dedicated years towards obtaining knowledge of the scientific principles of exercise
and training, as well as hands-on practical experience achieving results for
themselves and countless others.

What makes this program so successful is the intentional manipulation of the

relationship that exists between volume, frequency and intensity of training.

This style of training, which prioritise a higher volume and frequency of the targeted
body parts, will help to allow for fat to be lost and the size of the muscle to be
maintained or increased. This is important as muscle provides shape, curves and
contributes immensely to creating that “toned” look that women desire so badly.

The program starts off easy, in order to allow the user to adapt to the frequency of
training, and then progresses quickly. Linear increases of volume over the 5 weeks
are utilised in order to achieve overload, while undulating rep schemes and exercise
variation are utilised within each week in order to achieve appropriate fatigue
management.

Ideally when using this program, a constant weight should be used for each
exercise, each week. Therefore, you should attempt to select a weight that feels
relatively comfortable for weeks 1 and 2, feels moderately hard for weeks 3 and 4
and finally when week 5 rolls around you feel like you’ll have to give everything you
have in order to achieve the set and rep targets.

The progression of the program is designed to come from increases in volume and
not the weight used, as this will translate into the most calories burned and muscle
maintained, with the result being a tighter and more shapely body.
For best results, this program should be combined with appropriate diet guidelines
such as the following:

REQUIRED:
Before we get underway, there are a number of things you will need to have readily
available to you. If you don’t have them, it’s not the end of the world. Simply shoot
us an email and we can update your plan…

1. Gym membership to a commercial gym (barbells & dumbbells); and

2. Commitment, and a can-do attitude (no half arsing anything now).
 HOW TO USE THIS PROGRAM.
STEP 1) Exercise Selection
On each of the four programmed days, you have the ability to select from a number
of exercises in the drop down menu. For the best results, select movements that you
are familiar with and can perform with good technique.

When you have the same muscle group multiple times within a session, it is
important to select the more difficult movements earlier in the session with the
subsequent exercises consisting of isolation or machine based movements.

For Example..

Day 2:
Quads – High Bar Squat
Quads – Leg Press
Quads – Leg Extension

This will allow you to perform the difficult movements with better technique and
cause a greater load which will contribute to increasing overall volume.

Step 2) Load Selection & Rate of Perceived Effort.

An ideal weight to use is one that you can perform with good technique and reach
the desired number of Rate of Perceived Effort (RPE)..

If your technique breaks and you miss a rep, you have failed to meet your RIR
unless an RIR of 0 is prescribed.

Step 3) Rest Periods

To maximise your results, your rest periods must be long enough to ensure that you
can maintain the same weight throughout an exercises meeting the RIR prescribed.
A failure to rest long enough resulting in muscular failure or a decrease in
performance will mean that your overall training volume is lower.

As A Rule of Thumb:
When performing 4-8 Reps: As long as necessary to perform the next set
When performing 8-20 Reps: 90-120 seconds.
Step 4) Week 1: Intro Week
The first week of your program will have modest amounts of volume (number of
sets) and RPEs.

This is designed to accustom you to the new exercises, volume, frequency and
intensities and prepare you for the subsequent weeks of hard, overloading training.

Start by hitting the top end of the rep range for the prescribed RPE.

For example, 3x8-12 @ RPE 7 means you hit 3x12 reps @ 100kg at an RPE of 7.

If you over/undershoot the RPE or don’t reach the top end of the rep range, don’t
fret. Simply adjust the weight up/down for the following week.

Weeks 2-6: Progressive Overload

The goal of this program is to increase the amount of volume you perform and the
intensity you perform it at through weeks 1-6. As you will notice the RPE gradually
decreases, whereby week 6 requires that you push yourself to the limits.

It is imperative that you ensure that the program becomes increasingly difficult as
you progress through the weeks. If you are extremely sore and fatigued in week 2 of
the program, you are using weights that are far too great, and we advise that you
adjust your load selection to hit the prescribed RPE.

If you reach the RPE correctly as prescribed, you will notice that soreness and
fatigue will accumulate as you progress through the program with weeks 5 and 6
being extremely challenging before you deload.

You will notice you have rep ranges for all of your exercises.

This is called a double progression model of overload.

Start in week 2 by adding weight and hitting the bottom end of the rep range.

Each week, aim to add reps FIRST until you hit the top end of the rep range for the
prescribed RPE.

Once you have hit all sets at the top end of the rep range, add weight and repeat.
EXAMPLE: Squats 3x8-10

Week 1 - 3x10 @ 100kg RPE 7

Week 2 – 3x8 @105kg RPE 8
Week 3 – 3x9 @ 105kg RPE 8
Week 4 – 3x10 @105kg RPE 9
Week 5 – 3x8 @ 110kg RPE 9
Week 6 – 3x9 @ 110kg RPE 9-10
Week 7- 2x8 @ 105kg RPE 7

Step 5) Week 7: Deload

In week 6, you should be fatigued and sore. This is why we have cut the total
volume you perform in half and ensured that you stay well away from muscular
failure aiming for an RPE of 7.

No exercises should be challenging in this week, and you will gradually feel less and
less sore and fatigued as week 7 draws to a close.

This program can be re-used multiple times. Simply start the program again from
week 1 with the goal of using a greater load to reach your RPE targets.

Step 6) Executing The Program

Warming Up:

It is imperative to ensure you are adequately prepared physically and mentally for
your session. Start each session by performing basic movement
preparation/corrective exercises for the primary muscle groups being training.

STEP 1: Movement Prep

Watch these videos for example warm up routines.

Upper Body Warm Up Routine
Lower Body Warm Up Routine

STEP 2: Warm Up Sets

Before jumping straight into your working weights, perform a 3-5 warm up sets for
your first exercises and for each major movement such as squats and deadlifts.
Warm up protocol for major lifts:

Ø 8x 20% of target load

Ø 5x 50% of target load
Ø 3x 75% of target load
Ø 2x 85% of target load
Begin working sets.

Warm up protocol for accessory lifts:

For smaller muscle groups or exercises in the middle/end of your program, you don’t
need to perform as many warm up sets.

If you feel you need to ‘feel’ out the movement, simply perform 1-2 ‘feel sets’ before
getting into your working sets.
 Nutrition Guidelines

For best results, this program should be combined with appropriate diet guidelines
outlined in the template.

If you would like one – on – one nutrition support in conjunction with this program,
please see our website for nutritional coaching.

In your template there is nutrition targets based on your current and target body
weight. The approach over the 7 weeks utilises the JPS 5:2 System to maximise fat
loss, muscle retention and negate the negative side effects of dieting.

5:2 within the week:

Ø 5 days using yourself created meal plan (low days)

Ø 2 days tracking calories/macros with myfitnesspal (high days)

The 5 low days in your diet you are to follow your self-created meal plan.

The 2 high days in your diet you can either follow your self-created meal plan,
adding in food to meet the additional carb requirements OR track your calories and
macros for greater flexibility.

The 5:2 concept also incorporates a low/high day diet structure within each week,
with 5x low calorie days and 2x higher calorie days.

The first 5 days of the week are low days to maximise fat loss creating a calorie
deficit.
The 2 high days see your calorie intake increase to maintenance over the weekend.
The reason for this is that it will provide not only additional calories for the weekend,
but also improve recovery, adherence to the diet and maintain metabolic and
hormonal health.
 5:2 over 7 weeks:

The 5:2 concept extends beyond just a weekly structure, but also to the entire 7
weeks.

This is achieved by having 5 dieting weeks aiming to maximise fat loss, followed by
2 weeks of reverse dieting. The 2 weeks of reverse dieting will see your daily and
weekly calorie intake increase towards maintenance.

The reason for this is to:

- Slow down your rate of fat loss;

- Improve performance during your final hard week of training;
- Allow for better recovery in your deload;
- Increase energy availability to preserve hormonal and metabolic health; and
- Prevent weight rebound upon completion of the program.

Notes:

Ø If you are familiar with calories/macro counting, you will be in a great position
to make the most of this program from the get go.
Ø If you are unfamiliar with calorie/macro counting, it may take a few weeks to
learn how to use myfitnesspal, familiarise yourself with the app, weighing and
measuring food portions and matching foods to macros.
Ø Start by creating your own custom meal plan for your low days using calorie
king or myfitnesspal and entering your plan into the template.
Ø Minimise the time you spend on MFP during the week, and aim to stick to your
self -created meal plan.
Ø On the 2x high days, add in foods of preference and allow yourself greater
flexibility with your diet, but ensure you minimise consumption of foods that
may trigger binge eating or exceeding your calorie/macro targets.
 Diet Plan Overview
Weeks 1-5:

Weeks 1-5 are designed to maximise fat loss by creating an energy deficit. The
structure of your week will see you have 5x low calorie days on Monday-Friday with
2x High Calorie days on Saturdays and Sundays.

• Your scale weight may climb after your high days, but this is not due to fat
gain. Be sure to take weekly averages and assess the changes in your scale
weight over the course of the 5 weeks.

Weeks 6&7:

Weeks 6 & 7 are designed to maintain your new weight loss and reverse the
physiological and psychological stress of dieting by increasing your daily and weekly
calorie intakes. This will not only maximise your training performance and recovery
during your hardest training week, but also set you up for future dieting phases.

The structure of your week will see you have 4x lower calorie days on Monday-
Thursday with 23x High Calorie days on Friday-Sunday.

• Your scale weight may climb during this period, but if you follow your targets,
any additional weight will most likely be water weight, gut mass and NOT fat
gain.

Tracking Calories & Macros

Tracking calories and macros will not only allow you to create a diet that is flexible,
enjoyable and realistic long term, but will teach you some valuable skills as they
relate to diet.

Do:

Ø Weigh and measure your food using digital scales.

Ø Measure all food raw in grams;
Ø Use tick approved foods where applicable;
Ø Track your food in advance, before you eat it.

Don’t:
 o Weigh foods cooked or in metrics that you are not familiar with;
o Eyeball or guess foods that are high calorie (such as peanut butter);
o Select foods in myfitnesspal with the lowest calories or don’t match the food
item you’ve eaten.
o Track food after you have eaten it;
o Spend too much time on the app fiddling around with your food or macros.

Watch these videos:

1. What Are Calories & Macros?

2. How To Weigh & Measure Food Portions
3. How To Set Up Myfitnesspal
4. How To Track Calories - Myfitnesspal
5. Fat Loss & Spot Reduction
6. Eating Out

Dealing with hunger and cravings

Dieting for fat loss brings with it a number of side effects, most prominent are hunger
and cravings.

To minimise hunger and cravings try to:

Ø Eat a high volume diet (foods that take up a lot of space on your plate for very
little calories – e.g. big bowls of salads.
Ø Incorporate 1-2 foods each day that you enjoy (provided they don’t trigger
binge eating);
Ø Drink lots of water between, before, during and after meals.
Ø Utilise low calorie foods such as sugar free jelly.
Ø Consume caffeine between meals during periods of fasting to suppress your
appetite.
Ø Eat protein as advised with each meal.
 Tracking Progress
In your progress tracker, record your body weight and daily calorie/macro intake
along with other important metrics such as mood, energy and sleep.

Scale weight: Take body weight measurements in the same conditions each day or
week: upon waking, before eating and after voiding.

Progress pictures: Front, Side, Back (wear crop top and shorts!)

Watch this video: How To Take Progress Pictures

You can weigh yourself either daily or weekly, depending on which frequency you
prefer, but ensure you choose an approach that minimises stress or feelings of
discomfort and anxiety.

Fat Loss Progress:

Your target rate of loss is between 0.5-2% of bodyweight, depending on your

starting body fat percentage.

If you are at a higher body fat percentage (>25% BF), you can lose fat at a quicker
rate, aiming for the top end of the above range.

If you are leaner (<25% BF), your rate of loss should be slower, towards the low end
of the above range.

Weight Stalls:

If you are adhering to your diet 100% and meeting your calorie/macro targets, but
your scale weight hasn’t budged, be sure to first assess the following:

- Clothing
- Progress Photos

If your clothes are fitting better and you are visually leaner, don’t change your
calories or macros.

If the above measurements are not improving, and your scale weight has stalled for
2 or more weeks, consider the following:
 - Menstrual cycle;
- Food timing;
- Sodium intake;
- Water intake;
- Carbohydrate intake;
- Activity levels; and
- Stress.

One of the above variables may be masking your fat loss and leading to weight
maintenance or increases on the scale. Be sure to address these factors before
adjusting your diet plan.

If after working through the above process, you are confident that you have stalled,
decrease your calorie intake on ALL days by 5-10%.

Sharing your results

At JPS we take pride in our work and want to see your results.

We ask that you take a progress picture before you start, and one at the completed
of the program and email them to us and tag us @jpshealth_fitness with the hashtag
#JPSPhysique along your journey.
 Final Notes & FAQ
Do I need Cardio?
There is common misconception that you need to do cardio, in order to lose
fat. This is 100% false. The body doesn’t automatically start burning fat when you
run or building muscle when you lift a weight, contrary to popular belief.

While these methods of exercise do stimulate different metabolic and physiological

pathways, in a practical sense, they are both just modes of movement.

As is well understood due to an abundance of scientific studies, calorie balance (the

discrepancy between the amount of calories we consume and expend over a
chronic period of time) determines actual mass and tissue loss or gain.

Movement is one of the biggest variable that we have control over in order to alter
our body composition favourably, as movement has a price and it must be paid for in
the form of calories. This is why cardio can be useful, but not essential for fat-loss.
Cardio simply provides an opportunity to move a lot, which increases calorie
expenditure.

Resistance training also increases calorie expenditure and also has the benefits of
stimulating muscle in a way that will help prevent it from being broken down for
energy, which can occur with excessive cardio. Therefore, the recommendation for
cardio on this program is: as preferred.

Simply track your daily steps as per the instructions in your template.

If you want to do some cardio in order to burn some additional calories, then by all
means go ahead, but try to not make it excessive, as it will impact recovery and the
resistance-training component of this program should be the priority.

If you don’t like cardio, then don’t do it. It is not necessary in order to achieve results
and even if you aren’t doing cardio, yet you are moving around and doing something
you enjoy then you are still burning plenty of calories.
Fat burning occurs all day, not just the second you step on a treadmill.
Can I re-cycle the program after I finished?
Definitely! We recommend you keep the bulk of your exercises the same, especially
your compound (multi-joint) exercises such as squats, deadlifts, overhead press etc.
Simply substitute some of your isolation (single joint) exercises with an alternative
movement from the drop down menu.

Aim to start back at week 1 using your week 2 or 3 loads for the same RPE and
progress through the program again.

This cycle can be repeated as many times as desired.

Can I select exercises that aren’t in the drop down menu?

Of course. There are no magic exercises for fat loss or muscle growth, however we
have carefully selected the movements in this program to ensure you get optimal
results.

If you don’t want to perform an exercise or can’t due to injury or discomfort, we

recommend you select an exercise that closely mimics those which are provided
and trains the same muscle group, in a similar movement pattern.

Further Questions:

if you have any questions or concerns, please don’t hesitate to email

Jacob@jpshealthandfitness.com.au