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Project Timmy

by AJ Cordero

Program Description

for tim

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 20, 2025 08:34
  • Last Edited
    Nov 20, 2025 10:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
10.1%
Chest
9.8%
Middle Delts
9.6%
Abs
9.6%
Upper Back
8.4%
Biceps
7.3%
Hamstrings
7.3%
Quadriceps
6.2%
Lats
5.1%
Rear Delts
3.4%
Adductors
2.8%
Glutes
2.8%
Calves
2.8%
Lower Back
2.2%
Forearms
1.1%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 9
3
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 9
3
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 9
3
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 9
3
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 9
3
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 9
3
Hammer Curl (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Leg Press
2
5-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Leg Press
2
5-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Leg Press
2
5-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Leg Press
2
5-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Leg Press
2
5-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2
Leg Press
2
5-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
RPE 9
2
Face Pull
2
8-10 reps
RPE 9
3
Lateral Raise (Machine)
2
8-10 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
RPE 9
2
Face Pull
2
8-10 reps
RPE 9
3
Lateral Raise (Machine)
2
8-10 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
RPE 9
2
Face Pull
2
8-10 reps
RPE 9
3
Lateral Raise (Machine)
2
8-10 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
RPE 9
2
Face Pull
2
8-10 reps
RPE 9
3
Lateral Raise (Machine)
2
8-10 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
RPE 9
2
Face Pull
2
8-10 reps
RPE 9
3
Lateral Raise (Machine)
2
8-10 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-10 reps
RPE 9
2
Face Pull
2
8-10 reps
RPE 9
3
Lateral Raise (Machine)
2
8-10 reps
RPE 9
4
Abs Crunch (Machine)
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9
3
Hammer Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
5
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
2
Leg Press
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
6
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9
2
Face Pull
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
3
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10