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.