RPT Blood And Guts 2.0

by Dusty D.

Program Description

Swapped some exercises from the original I found on Boostcamp. Credit goes to the original creator. Thumbnail image is of Agostino Russo. "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, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jun 25, 2025 03:19
Last Edited
Sep 13, 2025 06:04

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.8%

Hamstrings

12%

Calves

9.3%

Abs

8.3%

Upper Back

8.3%

Chest

7.4%

Front Delts

7.4%

Lats

7.4%

Biceps

5.6%

Glutes

5.6%

Quadriceps

4.6%

Middle Delts

4.6%

Lower Back

2.8%

Abductors

0.9%

Forearms

0.9%

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ON THE BOOSTCAMP APP FOR FREE

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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

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 1

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 1

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 1

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 1

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 1

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 1

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 1

Incline Bench Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Chin-Up (Weighted)

6-8 reps

8-10 reps

10-12 reps

Dip (Weighted)

6-8 reps

8-10 reps

10-12 reps

Pendlay Row

6-8 reps

8-10 reps

10-12 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 2

Leg Extension (With Yoga Block)

15-20 reps

Lying Leg Curl

6-10 reps

Leg Press

6-8 reps

8-10 reps

10-12 reps

Standing Calf Raise

10-20 reps

Stiff Leg Deadlift

6-8 reps

8-10 reps

10-12 reps

Seated Calf Raise

12-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 3

Seated Overhead Press (Dumbbell)

6-8 reps

8-10 reps

10-12 reps

Decline Sit Up (Weighted)

10-20 reps

Seated Lateral Raise

6-8 reps

8-10 reps

10-12 reps

Weighted Hanging Knee Raise

6-12 reps

Meadows Curl

6-8 reps

8-10 reps

10-12 reps

French Press

8-12 reps

12-15 reps

15-20 reps

Day 1

Incline Bench Press (Dumbbell)

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Chin-Up (Weighted)

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Dip (Weighted)

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Pendlay Row

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Day 2

Leg Extension (With Yoga Block)

1 Set

15-20 Reps

Lying Leg Curl

3 Sets

6-10 Reps

Leg Press

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Standing Calf Raise

3 Sets

10-20 Reps

Stiff Leg Deadlift

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Seated Calf Raise

3 Sets

12-20 Reps

Day 3

Seated Overhead Press (Dumbbell)

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Decline Sit Up (Weighted)

1 Set

10-20 Reps

Seated Lateral Raise

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

Weighted Hanging Knee Raise

1 Set

6-12 Reps

Meadows Curl

1 Set

6-8 Reps

8-10 Reps

10-12 Reps

French Press

1 Set

8-12 Reps

12-15 Reps

15-20 Reps