158 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.
Giga F.
Man, 453 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Berserker Armor version Very well thought out program. Interesting movements that don’t get dull. I like the ring workouts. Only a 4 weeks in or so but plan on running it for a year or so then switching to the Black Swordsman version. Like most people say day 2 is a chore and you kind of have to plan your week around it. It’s hard to superset almost anything the first 2 days so the workouts last longer than I’d like. If you superset the compound movements you tend to drop your intensity which isn’t great for hypertrophy. Some workouts I add an extra set in for more volume. All in all great program, I already see gains in my shoulders, arms and upper back especially. Thanks for the program, NH
Man, 42
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Was injured so did. Mostly the upper body but good workout
Christopher L.
Man, 257 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
This program has blown up my numbers on arms, chest, and back. I feel like I make small PR's each session. Modified this program to do less volume overall since I also train Martial arts, usually do 2 sets unless that lift specifically is stalling. Don't have a casca yet but at least I'm jacked 💪😭
CALVIN C.
Man, 331 week complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
The experience level recommended is definitely accurate. The programmed volume is doable but definitely not needed for a beginner or early intermediate. I liked the exercise variety, with the different movements and lay out you really get get stimulus for all muscle groups over a week with out going more than 4 days. I personally kept everything to 3 sets besides arms and shoulder movements that directed more. Those are my weak points so I figured it would help but after set 3 of rdls or leg press i could tell that’s all needed
Rob M.
Man, 213 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
On week 4 and I’m already noticing my muscle pop out. It hit all the right spots, got 8 more weeks to go and I have feeling that I’m just gonna keep on getting stronger!!
Anonymous
Man3 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Really enjoying it! 4 weeks down, 8 to go!!!
Nathan K.
Man, 323 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great program to get in and get out of the gym while hitting all the important muscle groups.
Kristian P.
Man, 335 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Worked with the old Guts program for about two years. Ate everything I could and became insanely strong and, also, incredibly fat. Now I'm using this program while in a caloric defecit, and the results are insane. Belt keeps loosening, but I'm hitting PRs every week. Word to the wise: lock in your diet, count your macros.
Alexander G.
Man, 233 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
The pump is real
Man, 26
9 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program that got me excited about lifting. Have seen consistent linear results