Program Description
get huge
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJun 28, 2024 08:17
- Last EditedJun 18, 2025 08:24
Summary
The Guts Adjusted program is an 8-week strength training journey designed for those ready to elevate their lifting game. With four focused days each week, this program combines compound movements like the paused bench press and superset techniques to maximize muscle engagement across your chest, shoulders, and arms. Expect to challenge your limits with a mix of barbell and dumbbell exercises, all tailored to build strength and endurance. Get ready to transform your physique and unleash your inner powerhouse!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3-8 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
-
2B
Larsen Press (Barbell)
3
8-12 reps
RPE 9
3A
Hammer Curl
3
10-20 reps
RPE 9
3B
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
4C
Chest Fly (Cable)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Weighted Pullup Overhand
1
2
5-10 reps
8-12 reps
RPE 9
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Decline Crunch (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
3B
Single Arm Cable Row
3
10-15 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10-20 reps
RPE 9
1B
30 Degree Deep Stetch Pause Incline Bench
3
8-12 reps
RPE 9
2A
Pullover (Dumbbell)
3
12 reps
RPE 8
2B
Larsen Close Grip Bench Press
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
12-20 reps
RPE 8
4A
Lateral Raise (Cable)
4
12-20 reps
RPE 8
4B
Single Arm Tricep Extension (Cable)
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Strict Arm Support Dumbell Curl
3
10-20 reps
RPE 9
2B
Back Extension (Weighted)
3
10-20 reps
RPE 9
2C
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
3A
Single Arm Cable Row
3
10-15 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 9
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 Curl3 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 Morning3 Sets
8-12 Reps
@9
1B
Weighted Pullup Overhand1 Set
2 Sets
5-10 Reps
8-12 Reps
@9
@9
2A
Strict Arm Support Dumbell Curl3 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 Row3 Sets
10-15 Reps
@9
4
Leg Extension3 Sets
10-20 Reps
@9
Day 3
1A
Hammer Curl3 Sets
10-20 Reps
@9
1B
30 Degree Deep Stetch Pause Incline Bench3 Sets
8-12 Reps
@9
2A
Pullover (Dumbbell)3 Sets
12 Reps
@8
2B
Larsen Close Grip Bench Press3 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 Curl3 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 Row3 Sets
10-15 Reps
@9
3B
Overhead Tricep Extension (Cable)3 Sets
10-20 Reps
@9