Guts Adjusted program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 3–8 reps | @9 |
| Superset | ||||
| 2A | Pullover (Dumbbell) | 3 | 12 reps | — |
| 2B | Larsen Press (Barbell) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 3A | Hammer Curl | 3 | 10–20 reps | @9 |
| 3B | Seated Overhead Press (Barbell) | 3 | 8–12 reps | @9 |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 4 | 10–20 reps | @9 |
| 4B | Single Arm Tricep Extension (Cable) | 4 | 10–20 reps | @9 |
| 4C | Chest Fly (Cable) | 3 | 12–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Good Morning | 3 | 8–12 reps | @9 |
| 1B | Weighted Pullup Overhand | 1 | 5–10 reps | @9 |
| 2 | 8–12 reps | @9 | ||
| Superset | ||||
| 2A | Strict Arm Support Dumbell Curl | 3 | 10–20 reps | @9 |
| 2B | Decline Crunch (Weighted) | 3 | 10–20 reps | @9 |
| 2C | Lateral Raise (Dumbbell) | 3 | 10–20 reps | @9 |
| Superset | ||||
| 3A | Overhead Tricep Extension (Cable) | 3 | 10–20 reps | @9 |
| 3B | Single Arm Cable Row | 3 | 10–15 reps | @9 |
| 4 | Leg Extension | 3 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 3 | 10–20 reps | @9 |
| 1B | 30 Degree Deep Stetch Pause Incline Bench | 3 | 8–12 reps | @9 |
| Superset | ||||
| 2A | Pullover (Dumbbell) | 3 | 12 reps | @8 |
| 2B | Larsen Close Grip Bench Press | 3 | 8–12 reps | @9 |
| 3 | Dip (Bodyweight) | 3 | 12–20 reps | @8 |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 4 | 12–20 reps | @8 |
| 4B | Single Arm Tricep Extension (Cable) | 4 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Smith Machine) | 3 | 8–12 reps | @9 |
| 1B | Pull-Up (Bodyweight) | 3 | AMRAP | @9 |
| Superset | ||||
| 2A | Strict Arm Support Dumbell Curl | 3 | 10–20 reps | @9 |
| 2B | Back Extension (Weighted) | 3 | 10–20 reps | @9 |
| 2C | Lateral Raise (Dumbbell) | 3 | 10–20 reps | @9 |
| Superset | ||||
| 3A | Single Arm Cable Row | 3 | 10–15 reps | @9 |
| 3B | Overhead Tricep Extension (Cable) | 3 | 10–20 reps | @9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Guts Adjusted program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Guts Adjusted program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Guts Adjusted program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
