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Project Timmy

by AJ Cordero

Program Description

for tim

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 20, 2025 08:34
  • Last Edited
    Mar 14, 2026 12:30

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
11.6%
Chest
8.1%
Middle Delts
8.1%
Upper Back
8.1%
Abs
8.1%
Biceps
7%
Quadriceps
7%
Hamstrings
7%
Lats
4.7%
Glutes
4.7%
Rear Delts
3.5%
Forearms
2.3%
Adductors
2.3%
Calves
2.3%
Abductors
1.2%
Lower Back
1.2%
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4.8 Stars with 10, 000+ Ratings
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
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