139 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.
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.
Paul C.
Man, 215 weeks complete
As expected strength gains
As expected muscle gains
Good app highly recommend đź‘Ś
Bruno Passos
Man, 263 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
Great program
Anonymous
Man3 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Very good program
Tom F.
Man, 438 years of prior experience
More than expected strength gains
More than expected muscle gains
I’ve spent a combined total of probably in excess of 18 months on both the old and Black Swordman iterations of the Guts program, with around 6 months on this current stint. I just love it. NH’s take on an upper-lower split (Gentleman’s Split) makes so much sense, with several upper exercises on the lower days. The fatigue is spread very evenly in this program, and while volume is fairly high, it’s very manageable. (I’ve often used it during a cut, including right now.) I train in my home gym, so I have made a number of exercise substitutions, both for convenience and for personal preference, but the template remains the same. Even cutting, I’ve made very obvious gains, especially in the upper back and arms. My measurements have increased, while my waist measurements have dropped. I wouldn’t recommend this to a beginner, and if you’ve been training for under a year, I’d make sure work capacity was high. Overall, I cannot recommend Guts highly enough.
Ro M.
Man, 283 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Program is great! Will definitely get you a Gus like physique over time. As with any program results vary based on intensity, and willingness..this program will give you back whatever you put in. Now…HOP ON AND GO RAGE!!
Anonymous
Man11 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Amazing program, but I couldn’t do every workout as a superset since I’m at a commercial gym. Mainly kept the exercises but did change some stuff around to my preferred exercises, otherwise amazing program that’ll challenge you and give you results.
Man, 23
5 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Very fun and enjoyable program
Anonymous
Man3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Great Program. It’s very fun and a mix of exercises and order that I would normally do. The 2nd lower body day is my favorite day and always kills my legs. I feel like I could fight Griffith at the end of each day.