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Guts

by Joey F.
1 athletes joined

Program Description

Glory. Ram

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 02:52
  • Last Edited
    Feb 18, 2025 03:12
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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
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-7
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Overhead Press (Dumbbell)
5
6-8 reps
-
5
Bench Press (Dumbbell)
5
5-8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-7
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Overhead Press (Dumbbell)
5
6-8 reps
-
5
Bench Press (Dumbbell)
5
5-8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-7
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Overhead Press (Dumbbell)
5
6-8 reps
-
5
Bench Press (Dumbbell)
5
5-8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-7
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Overhead Press (Dumbbell)
5
6-8 reps
-
5
Bench Press (Dumbbell)
5
5-8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Overhead Press (Barbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
3
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
-
4
Bicep Curl (Barbell)
5 Sets
10-15 Reps
-
5
Incline Dumbbell Curls
4 Sets
10-15 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
7
Concentration Curl
4 Sets
10-15 Reps
-
8
Tricep Kickback
4 Sets
10-12 Reps
-
9
Tricep Extension (Machine)
4 Sets
10-15 Reps
-
10
Tricep Rope Push Down (Cable)
5 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@6
@7
@8
@8.5
@6
2
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
3
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
-
4
Dip (Bodyweight)
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
4 Sets
10-12 Reps
-
6
Lat Pulldown
4 Sets
10-12 Reps
-
7
High Row
4 Sets
10-12 Reps
-
8
Face Pull
4 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
10-15 Reps
-
2
Leg Press
4 Sets
10-12 Reps
-
3
Leg Curl
4 Sets
10-12 Reps
-
4
Leg Extension
4 Sets
10-12 Reps
-
5
Calf Raise (Leg Press)
5 Sets
12-15 Reps
-
6
Calf Raise (Leg Press)
4 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10-15 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
3
Lat Pulldown
4 Sets
10-12 Reps
-
4
Face Pull
4 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
-
8
Abs Crunch (Weighted)
6 Sets
10-15 Reps
-
Day 5
1
Run
1 Set
20 mins
-
2
Abs Crunch (Weighted)
5 Sets
12-15 Reps
-
3
Reverse Abs Crunch (Bodyweight)
5 Sets
12-15 Reps
-
4
Ab Roll
4 Sets
12-15 Reps
-
5
Russian Twist (Dumbbell)
4 Sets
30 Reps
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