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Guts Adjusted program

by Matthew
1 athletes joined

Program Description

get huge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 28, 2024 08:17
  • Last Edited
    Aug 15, 2024 12:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
-
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9