Girthy Jim’s AI Build
Girth and be girthy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hammer Curl (Cable) | 3 | 0 reps |
| 1B | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 1C | 4 Way Forearm | 3 | 0 reps |
| Superset | |||
| 2A | Decline Bench Press (Barbell) | 3 | 0 reps |
| 2B | Straight Arm Pulldown | 3 | 0 reps |
| Superset | |||
| 3A | Pec Fly (Dumbbell) | 3 | 0 reps |
| 3B | Rear Delt Fly (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 4A | Seated Cable Pec Fly | 3 | 0 reps |
| 4B | Cable Side Bend | 3 | 0 reps |
| 5 | Cardio | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Monastery Tricep Extension | 3 | 0 reps |
| 1B | Bicep Overhead Cable Curls | 3 | 0 reps |
| 1C | Wrist Roller | 3 | 0 reps |
| Superset | |||
| 2A | Decline Dumbell Bench Press | 3 | 0 reps |
| 2B | Upright Row (Barbell) | 3 | 0 reps |
| Superset | |||
| 3A | Overhead Press (Barbell) | 1 | 0 reps |
| 3B | Overhead Cable Lu Raise | 1 | 0 reps |
| 3C | Seated Row (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Farmer's Walk (Weighted) | 3 | 0 reps |
| 1B | Trap Bar Shrug | 3 | 0 reps |
| 1C | Angled Cable Shrug | 3 | 0 reps |
| 1D | Kelso Shrug | 3 | 0 reps |
| Superset | |||
| 2A | Landmine Press | 3 | 0 reps |
| 2B | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 3 | Cardio | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Calf Raise (Leg Press) | 1 | 0 reps |
| 1B | Tibialis Raise | 1 | 0 reps |
| Superset | |||
| 2A | One Arm Lat Pull Down | 1 | 0 reps |
| 2B | Dip (Bodyweight) | 1 | 0 reps |
| Superset | |||
| 3A | Shrug (Dumbbell) | 1 | 0 reps |
| 3B | 4 Way Neck Harness | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Calf Raise (Leg Press) | 3 | 0 reps |
| 1B | Tibialis Raise | 3 | 0 reps |
| 1C | Glute Medius Thrust | 3 | 0 reps |
| Superset | |||
| 2A | Trap Bar Deadlift | 3 | 0 reps |
| 2B | Lat Pulldown (Neutral Grip) | 3 | 0 reps |
| Superset | |||
| 3A | 4 Way Neck Harness | 3 | 0 reps |
| 3B | Reverse Hyperextension | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Over Bench One Leg Sit Up | 1 | 0 reps |
| 1B | Cable Side Bend | 1 | 0 reps |
| 1C | Pallof Variations | 1 | 0 reps |
| 1D | Seated Cable Pec Fly | 1 | 0 reps |
| 1E | Overhead Cable Lu Raise | 1 | 0 reps |
| 1F | Z Press | 1 | 0 reps |
| 1G | QL Extension | 1 | 0 reps |
| 1H | Facepull With Overhead Extension | 2 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Girthy Jim’s AI Build is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Girthy Jim’s AI Build is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Girthy Jim’s AI Build is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
