Guts and Blood

Unleash Your Inner Warrior: Guts and Blood Program
Channel the raw power and agility of legendary physiques like Baki Hanma and Guts with this transformative training program. The Guts and Blood Program sculpts a powerful back, chisels arms with precision, and builds strong, functional legs without excessive bulk. By combining high-intensity strength training, targeted isolation movements, and dynamic functional exercises, this program is your path to a balanced, athletic body that exudes strength and confidence. Whether you're gearing up for battle or crushing your fitness goals, this program promises aesthetics, power, and dominance.

The Warrior Way Awaits—Are You Ready to Transform?


Program Details
Duration: 12 weeks (repeatable for continuous progression).
Structure: Alternating exercises every other week to keep the routine engaging while delivering consistent volume to each targeted muscle group.
Progression: Evolving rep ranges every 4 weeks are optional but encouraged for variety and long-term results.
This program is designed to be sustainable—you can follow it indefinitely to build an impressive, functional physique that stands the test of time.

Taking It to the Next Level
Want to push beyond? This program is inspired by iconic physiques like Baki Hanma from Grappler Baki and Guts from Berserk. To fully embody their strength, consider these additional focus areas:

Core and Neck Training:
While core and neck exercises are not programmed as frequently in this plan, they are crucial for a warrior’s physique.

Core: Aim for 100-200 reps per week, spread across 2–3 sessions.
Neck: Target 140-180 reps weekly (curls and extensions combined) in 2–3 sessions.
These exercises can be added where you see fit, providing flexibility in your training routine.

Grip Strength:
Invest in grip-training accessories like fat grips or grip strengtheners to develop superhuman grip strength. This will complement your overall training and bring you closer to true warrior-level power.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Overhead Press (Machine)

PUSH

Seated Row (Machine)

Pull-Up (Bodyweight)

Bayesian Curl

Rear Delt Fly (Cable)

BACK

Bench Press (Close Grip)

Wrist Curls

ARMS

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Lat Pulldown (Close Grip)

Shrug (Dumbbell)

Standing Calf Raise

Lateral Raise (Dumbbell)

LEGZ

Bench Press (Barbell)

Pec Deck (Machine)

Squat (Barbell)

Zercher Squat (Barbell)

Chin-Up (Weighted)

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