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BoostcampPNG
Guts Adjusted program
by Matthew
Program Description
get huge
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jun 28, 2024 08:17
Last Edited
Jun 28, 2024 08:17
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
3-8 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
2B
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
3A
Hammer Curl
3 Sets
10-20 Reps
@9
3B
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
4C
Chest Fly (Cable)
3 Sets
12-20 Reps
@8
Day 2
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand
1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9
3B
Single Arm Cable Row
3 Sets
10-15 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl
3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench
3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)
3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-20 Reps
@8
4A
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
4B
Single Arm Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
Day 4
1A
Squat (Smith Machine)
3 Sets
8-12 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2A
Strict Arm Support Dumbell Curl
3 Sets
10-20 Reps
@9
2B
Back Extension (Weighted)
3 Sets
10-20 Reps
@9
2C
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
3A
Single Arm Cable Row
3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@9