147 reviews for Guts Training Program
Boostcamp is proud to partner with Natural Hypertrophy to bring this free program to our selection of workouts.
Introducing the Guts Training Program, inspired by the legendary character Guts from the Golden Age Arc. Tailored for those already with a solid strength foundation, the Guts program is designed to help you mimic Guts' robust upper body and lean legs.
The program is 4 days a week, with an emphasis on arms, chest, shoulders, and abs. It requires dedication, consistent effort, and recovery periods between sessions.
Recommended workout days:
Monday: Upper 1
Wednesday: Lower 1
Friday: Upper 2
Saturday: Lower 2.
Variation 1: Black Swordman
You should pick this template if you enjoy low reps on heavy compounds such as bench, chin-ups or deadlifts. Otherwise, both programs put a similar emphasis on rowing motions and time-tested arm isolation exercises, as well as a strong focus on neck and posterior chain.
Variation 2: Berserker Armor
You should pick this template if you enjoy heavy weighted calisthenics, exotic lower body movements and dynamic core training. Otherwise, both programs put a similar emphasis on rowing motions and time-tested arm isolation exercises, as well as a strong focus on neck and posterior chain.
Variation 3: Alternate Variation 1 & 2 Weekly
Week A: Black Swordsman
Week B: Berserker Armor
There are 3 ways for you to run this Guts program:
1st : You begin by picking ONE of the two templates (so either Black Swordsman or Berserker Armor) and run hit for a period of at least a year, or until progress stalls dramatically. At this point, you add the second template, and you alternate between the two in a mirror week fashion.
2nd : You pick only ONE of the templates and you run it forever.
3rd : You run one template until progress stalls, at which point you switch to the other one. If you select that option, make sure you track weights used for every lift in the template (which you should do anyways) to make sure that your strength is growing and that you’re not just yoyo progressing.
I do not recommend using the mirror week system if you are new to the program. At the beginning, it is wise to stick to the same roster of exercises, as progression will be fast regardless. Keeping the novelty aspect of the Week A / Week B rotation for when you plateau is a better long-term option.
When you see an “or”, this does NOT mean that you rotate this specific exercise every single week. Rather, you are to pick the lift that you enjoy the most for that specific day and stick to it. Later on (when you’ve become acclimated to the program and AFTER you’ve added the mirror week) you can start rotating some of these lifts, keeping in mind that excessive rotations could hinder progression.
Anonymous
Man5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
It’s a very easy to follow, and very straight forward program, I’ve gone up 25lbs on my deadlift, and 10lb on my bench just with a few weeks of this program, I’ve recommended this program to other friends and they have made massive improvements in there body and in their strength, for people just starting out, this is one of the best plans to go by
Derek M.
Man, 375 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I really liked the mixture of compound and isolation exercises. Some exotic workouts peppered in the program made it fun and broken up the monotony. I look great.
Tom
Man, 283 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Good program, but some days you hog the whole gym up.
Joshua K.
Man, 375 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I like that in incorporated neck exercises. The volume is quite high in general. Would recommend if you need to get over a plateau.
VanillaFudge
Man, 195 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Kickass program! Noticed a ton of development on my shoulders, chest, and back!
carlos G.
Man, 433 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
good starter needs more holy trinity
Stefan Alexandru Iordache
Man, 175 weeks complete
Less than expected strength gains
As expected muscle gains
.
Luis Donna
Man, 2811 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
I started the program with just hypertrophy goals but on a welcome surprise I have a new 1rm on bench and deadlift. Black swordsman version.
Eric B.
Man, 293 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Great workouts! Black Swordsman build incoming!
Rishav
Man4 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
I loved the upper/posterior+lower split. I think two upper body days are sometimes not enough so this is a good solution if we can only train 4 days. Otherwise I think volume was fine as I handled it well on a cut.