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Guts lonely PureBodybuilding PPL (Homegym edition)

by Daven L.

Program Description

A full-body strength and hypertrophy program using free weights only, designed to maximize muscle growth, joint range of motion, and functional strength without relying on machines or cables.” Key points: Strength & Power – Squats, deadlifts, bench press, overhead press, and RDLs target your major lifts and compound strength. Hypertrophy / Muscle Sculpting – Isolation exercises (flyes, curls, triceps extensions, lateral raises, pullovers) target specific muscles for size and shape. Full Range of Motion & Tension Control – Many exercises focus on stretch, pause, or super-ROM to maximize muscle activation. Equipment Efficiency – Uses only barbells, dumbbells, benches, SSB, arm blaster, and plates—no machines required. Balanced Upper & Lower Body Development – Covers legs, chest, back, shoulders, arms, and core. In short, the program is a machine-free, high-quality, full-body program for building both strength and muscle with precise tension and range of motion.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 02, 2025 11:43
  • Last Edited
    Sep 02, 2025 11:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Upper Back
9.5%
Abs
9%
Chest
8.7%
Glutes
8.2%
Quadriceps
6.9%
Hamstrings
6.7%
Lats
6.3%
Front Delts
6.3%
Biceps
6.2%
Middle Delts
5.3%
Rear Delts
4.9%
Calves
2.9%
Lower Back
2.9%
Abductors
1.7%
Adductors
1.7%
Forearms
1.2%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
8 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Preacher Curl
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
+5 lbs
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
8 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Preacher Curl
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
+5 lbs
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
8 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Preacher Curl
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
+5 lbs
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
8 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Preacher Curl
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
+5 lbs
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
+5 lbs
2
Romanian Deadlift (Barbell)
2
8 reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3
8-10 reps
+5 lbs
4
Pullover (EZ Bar)
3
12-15 reps
+5 lbs
5
Hammer Preacher Curl
3
10-12 reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
+5 lbs
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
+2.5 lbs
4
Inverse Zottman DB Curl
3
10-12 reps
+5 lbs
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
+5 lbs
6
Shrug (Barbell)
3
10-12 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
2
Bench Press (Barbell)
4
8-10 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
French Press
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Bench Dip
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (Dumbbell)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
2
Bench Press (Barbell)
4
8-10 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
French Press
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Bench Dip
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (Dumbbell)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
2
Bench Press (Barbell)
4
8-10 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
French Press
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Bench Dip
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (Dumbbell)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
2
Bench Press (Barbell)
4
8-10 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
French Press
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Bench Dip
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (Dumbbell)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
+5 lbs
2
Bench Press (Barbell)
4
8-10 reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
4
French Press
3
8 reps
+5 lbs
5
JM Press
2
8-10 reps
+5 lbs
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
+5 lbs
2
Y Raise (Dumbbell)
3
10-12 reps
+5 lbs
3
Bench Dip
3
8-10 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
+5 lbs
5
Overhead Extension (Dumbbell)
3
10-12 reps
+5 lbs
6
Ab Wheel
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 10
2
Lateral Banded Walk
3
10-12 reps
RPE 9
3
Safety Bar Squat
1
1
1
4 reps
6 reps
8 reps
+5 lbs
+5 lbs
+5 lbs
4
Sissy Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 10
2
Lateral Banded Walk
3
10-12 reps
RPE 9
3
Safety Bar Squat
1
1
1
4 reps
6 reps
8 reps
+5 lbs
+5 lbs
+5 lbs
4
Sissy Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 10
2
Lateral Banded Walk
3
10-12 reps
RPE 9
3
Safety Bar Squat
1
1
1
4 reps
6 reps
8 reps
+5 lbs
+5 lbs
+5 lbs
4
Sissy Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 10
2
Lateral Banded Walk
3
10-12 reps
RPE 9
3
Safety Bar Squat
1
1
1
4 reps
6 reps
8 reps
+5 lbs
+5 lbs
+5 lbs
4
Sissy Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 10
2
Lateral Banded Walk
3
10-12 reps
RPE 9
3
Safety Bar Squat
1
1
1
4 reps
6 reps
8 reps
+5 lbs
+5 lbs
+5 lbs
4
Sissy Squat
3
10-12 reps
+5 lbs
5
Standing Calf Raise
3
12-15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
+5 lbs
3
Bulgarian Split Squat (Barbell)
2
8 reps
+5 lbs
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
+5 lbs
6
Standing Calf Raise
3
10-12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
+5 lbs
2
Bench Press (Barbell)
2
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
+5 lbs
2
Bench Press (Barbell)
2
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
+5 lbs
2
Bench Press (Barbell)
2
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
+5 lbs
2
Bench Press (Barbell)
2
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
+5 lbs
2
Seated Overhead Press (Barbell)
2
8-12 reps
+5 lbs
3
Incline Curl (Dumbbell)
3
10-12 reps
+5 lbs
4
French Press
3
10 reps
+5 lbs
5
Preacher Curl (Barbell)
2
12-15 reps
+5 lbs
6
Tricep Kickback
2
12-15 reps
+5 lbs
7
Lying Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-12 reps
+5 lbs
2
Bench Press (Barbell)
2
8-12 reps
+5 lbs
3
Skull Crusher (Barbell)
3
10-12 reps
+5 lbs
4
Spider Curl
3
10-12 reps
+5 lbs
5
JM Press
2
12-15 reps
+5 lbs
6
Incline Curl (Dumbbell)
2
12-15 reps
+5 lbs
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Dumbbell Row
3 Sets
10-12 Reps
+5 lbs
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
+5 lbs
3
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
+5 lbs
4
Pullover (EZ Bar)
3 Sets
12-15 Reps
+5 lbs
5
Hammer Preacher Curl
3 Sets
10-12 Reps
+5 lbs
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
+5 lbs
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
+5 lbs
2
Bench Press (Barbell)
4 Sets
8-10 Reps
+5 lbs
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
+5 lbs
4
French Press
3 Sets
8 Reps
+5 lbs
5
JM Press
2 Sets
8-10 Reps
+5 lbs
6
Sit Up
3 Sets
10-12 Reps
@10
Day 3
1
Nordic Curl
3 Sets
8-10 Reps
@10
2
Lateral Banded Walk
3 Sets
10-12 Reps
@9
3
Safety Bar Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Sissy Squat
3 Sets
10-12 Reps
+5 lbs
5
Standing Calf Raise
3 Sets
12-15 Reps
+5 lbs
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
+5 lbs
2
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
+5 lbs
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
+5 lbs
4
French Press
3 Sets
10 Reps
+5 lbs
5
Preacher Curl (Barbell)
2 Sets
12-15 Reps
+5 lbs
6
Tricep Kickback
2 Sets
12-15 Reps
+5 lbs
7
Lying Leg Raise
3 Sets
10-20 Reps
@10