How to train like Tibo InShape with AI?
Tibo InShape trains 4 to 5 times per week with a hypertrophy split, focusing on progressive overload and compound exercises. Smart Rabbit Fitness generates a personalized program inspired by this method — for free and in seconds, adapted to your level and your equipment.
With over 27 million YouTube subscribers, Tibo InShape is the most influential fitness creator in France. Thousands of people search every month for ways to replicate his training method. The problem? His program is designed for HIS level and HIS equipment. What you need is a version adapted to YOU.
🏋️ Who is Tibo InShape?
Thibaud Delapart, known as Tibo InShape, is a French YouTuber who has popularized bodybuilding for the general public since 2013. A business school graduate (Toulouse Business School), he combines strict progression with an entertaining format. His approach blends muscle hypertrophy, good vibes and accessibility — which has made him a must-follow in the French-speaking fitness community.
What sets Tibo apart from other fitness creators is his consistency: steady progression, no shortcuts, and a realistic approach to bodybuilding. He shows the highs AND the lows, which makes his method all the more credible.
💪 His training method in detail
The 6 pillars of the Tibo InShape method
- High frequency: 4 to 5 sessions per week with a muscle split (each muscle trained 1 to 2 times)
- Hypertrophy volume: 3 to 4 sets per exercise, 8 to 12 reps — the optimal zone for muscle growth
- Compound exercises first: Bench press, squat, pull-ups, barbell row — the foundations before isolation
- Progressive overload: Regular increase in load or reps from week to week
- Structured recovery: 60 to 90 seconds between sets to maintain metabolic tension
- Protein-rich nutrition: High intake (1.8 to 2.2 g/kg), calories adjusted to goal (surplus for mass, deficit for cut)
📋 Sample program inspired by Tibo InShape
5-day split — Hypertrophy
- Monday — Chest / Triceps: Bench press 4×8-10, incline dumbbell press 3×10-12, cable fly 3×12-15, dips 3×max, rope triceps extension 3×12-15
- Tuesday — Back / Biceps: Pull-ups 4×8-10, barbell row 4×8-10, lat pulldown 3×10-12, dumbbell curl 3×10-12, hammer curl 3×12
- Wednesday — Shoulders / Traps: Military press 4×8-10, lateral raises 4×15, rear delt fly 3×15, shrugs 3×12, face pull 3×15
- Thursday — Legs: Barbell squat 4×8-10, leg press 3×12, walking lunges 3×10/leg, leg curl 3×12, standing calf raise 4×15
- Friday — Full body / Weak points: Deadlift 3×5, targeted exercises based on your weaknesses, abdominal work
- Weekend: Active rest, walking or optional light cardio
Key parameters to follow
- Weekly volume: 12 to 20 sets per muscle group per week
- Tempo: 2 seconds eccentric, 1 second concentric — control before load
- Progression: +1 rep or +1 kg per week on main exercises
- Session duration: 60 to 75 minutes maximum (beyond that, cortisol rises)
🎯 Common mistakes to avoid
Many people try to copy Tibo without adapting the program to their own reality. Here are the most frequent pitfalls:
⚠️ Frequent mistakes
- Too much volume too soon: A beginner should not do 20 sets per muscle from day one. Start with 10-12 sets and increase progressively.
- Neglecting legs: Squats and leg press are non-negotiable. Legs represent 60% of your total muscle mass.
- Too heavy, sacrificed technique: Ego lifting is the number one cause of injury. Master the movement before increasing the load.
- No tracked progression: If you don't write down your performance, you don't progress. Smart Rabbit does it automatically for you.
🥗 Nutrition to support this program
The Tibo InShape method is not limited to training. Nutrition is the fuel that makes the program work:
Nutritional basics
- Protein: 1.8 to 2.2 g per kg of body weight (e.g. 144-176g for 80kg). Sources: chicken, eggs, whey, fish, legumes
- Bulking: Caloric surplus of +300 to +500 kcal per day. Prioritize carbohydrates around training
- Cutting / definition: Deficit of -300 to -500 kcal. Keep protein high to preserve muscle
- Hydration: Minimum 2L of water per day, more on training days
- Timing: Protein-rich meal + carbs within 2 hours after training
To go deeper into bodybuilding nutrition, check out our complete scientific guide on protein.
🤖 How Smart Rabbit applies this method
Smart Rabbit Fitness encodes the principles of the Tibo InShape method directly into its AI engine. By entering your level, your goal, your equipment and your availability, the AI builds a structured split with the same logic — but adapted to YOU, not to Tibo's profile.
What the AI personalizes for you
- Volume adapted to your level: A beginner gets 10-12 sets/muscle, an advanced lifter gets 16-20 — no one-size-fits-all template
- Substitutable exercises: No barbell? The AI suggests dumbbell or bodyweight alternatives. No cable machine? Resistance bands.
- Automatic progression: The program evolves week by week with built-in progressive overload
- Smart recovery: Rest times and deload weeks calculated based on your accumulated fatigue
- Justification for every choice: The AI explains WHY each exercise was selected, like a real coach
Unlike a static PDF, Smart Rabbit adapts in real time. You can even chat with the AI like a coach to modify your program on the fly.
To understand the difference between a generic program and personalized AI coaching, read our AI Coach vs Personal Trainer comparison.
🐰 Create your FREE Tibo InShape-style program
Answer a few questions about your profile and the AI creates your personalized program in 10 seconds. Progressive overload, adapted split, justified exercises. Zero subscription, zero credit card.
Create my free program
