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RPT Blood And Guts 2.0

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4 athletes joined

Program Description

To get more jacked and stacked then ever before. Focus on using high intensity reverse pyramid training. Low volume for max recovery. Push hard and progress every week. Each set to be progressed individually, 6-8 range is its own progression compared to 8-10 / 10-12 range. Once at the top of rep range, increase weight and aim for low end of range. Aim for 1 rep increase per week. Rep in reserve for each set should be 0-1. Be sure to warm up, first set is all out. Rest for 3 min between sets. Example: Week One: 135 x 7, 120 x 9, 110 x 11 Week Two: 135 x 8, 120 x 10, 110 x 12 Week Three: 140 x 6, 125 x 8, 115 x 10 Sample Split - Monday, Wednesday, Friday. At least one day off between lifting days. Low impact cardio or lots of walking can be done on off days.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 24, 2025 08:19
  • Last Edited
    Feb 14, 2025 11:13
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Chin-Up (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Dip (Weighted)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Kroc Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Squat (Bodyweight)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Single Leg Calf Raise
3
10-20 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Decline Crunch (Weighted)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2A
Incline Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
4
Kroc Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
Day 2
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Squat (Bodyweight)
1 Set
AMRAP
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
4
Single Leg Calf Raise
3 Sets
10-20 Reps
-
5
Hanging Leg Raise
3 Sets
6-10 Reps
-
6
Decline Crunch (Weighted)
3 Sets
6-10 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
2B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-