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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 07, 2025 02:46

Summary

Unleash your potential with the Guts Lonely PureBodybuilding PPL (Homegym Edition), a comprehensive 10-week program designed for serious lifters. Comprising four training days each week, this program focuses on push, pull, and leg workouts that target all major muscle groups using minimal equipment. With a blend of dumbbell and barbell exercises, including Dumbbell Rows and Bench Presses, you’ll build strength, enhance muscle definition, and achieve a balanced physique right from your garage gym. Get ready to transform your body and elevate your fitness journey!
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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START THE PROGRAM
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
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Hammer Preacher Curl
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
-
4
Inverse Zottman DB Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Hammer Preacher Curl
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
-
4
Inverse Zottman DB Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Hammer Preacher Curl
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
-
4
Inverse Zottman DB Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Hammer Preacher Curl
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
-
4
Inverse Zottman DB Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Hammer Preacher Curl
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Good Morning
2
10-20 reps
RPE 9
3
Pull-Up (Weighted)
3
10-12 reps
-
4
Inverse Zottman DB Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
French Press
3
8 reps
-
5
JM Press
2
8-10 reps
-
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Dip
3
8-10 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
French Press
3
8 reps
-
5
JM Press
2
8-10 reps
-
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Dip
3
8-10 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
French Press
3
8 reps
-
5
JM Press
2
8-10 reps
-
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Dip
3
8-10 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
French Press
3
8 reps
-
5
JM Press
2
8-10 reps
-
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Dip
3
8-10 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
6
Ab Wheel
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
French Press
3
8 reps
-
5
JM Press
2
8-10 reps
-
6
Sit Up
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10-12 reps
-
2
Y Raise (Dumbbell)
3
10-12 reps
-
3
Bench Dip
3
8-10 reps
-
4
Incline Chest Fly (Dumbbell)
2
15-20 reps
-
5
Overhead Extension (Dumbbell)
3
10-12 reps
-
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
-
-
-
4
Sissy Squat
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8 reps
-
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
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
-
-
-
4
Sissy Squat
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8 reps
-
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
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
-
-
-
4
Sissy Squat
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8 reps
-
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
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
-
-
-
4
Sissy Squat
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8 reps
-
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
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
-
-
-
4
Sissy Squat
3
10-12 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8-10 reps
RPE 9
2
Safety Bar Squat
3
8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8 reps
-
4
Lateral Banded Walk
3
10-12 reps
RPE 9
5
Sissy Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
French Press
3
10 reps
-
5
Preacher Curl (Barbell)
2
12-15 reps
-
6
Tricep Kickback
2
12-15 reps
-
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
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-12 reps
-
4
Spider Curl
3
10-12 reps
-
5
JM Press
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
French Press
3
10 reps
-
5
Preacher Curl (Barbell)
2
12-15 reps
-
6
Tricep Kickback
2
12-15 reps
-
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
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-12 reps
-
4
Spider Curl
3
10-12 reps
-
5
JM Press
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
French Press
3
10 reps
-
5
Preacher Curl (Barbell)
2
12-15 reps
-
6
Tricep Kickback
2
12-15 reps
-
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
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-12 reps
-
4
Spider Curl
3
10-12 reps
-
5
JM Press
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
French Press
3
10 reps
-
5
Preacher Curl (Barbell)
2
12-15 reps
-
6
Tricep Kickback
2
12-15 reps
-
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
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-12 reps
-
4
Spider Curl
3
10-12 reps
-
5
JM Press
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Barbell)
2
8-12 reps
-
3
Incline Curl (Dumbbell)
3
10-12 reps
-
4
French Press
3
10 reps
-
5
Preacher Curl (Barbell)
2
12-15 reps
-
6
Tricep Kickback
2
12-15 reps
-
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
-
2
Bench Press (Barbell)
2
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-12 reps
-
4
Spider Curl
3
10-12 reps
-
5
JM Press
2
12-15 reps
-
6
Incline Curl (Dumbbell)
2
12-15 reps
-
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
-
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
4
Pullover (EZ Bar)
3 Sets
12-15 Reps
-
5
Hammer Preacher Curl
3 Sets
10-12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
2
Bench Press (Barbell)
4 Sets
8-10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
French Press
3 Sets
8 Reps
-
5
JM Press
2 Sets
8-10 Reps
-
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
-
-
-
4
Sissy Squat
3 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
2
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
4
French Press
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
2 Sets
12-15 Reps
-
6
Tricep Kickback
2 Sets
12-15 Reps
-
7
Lying Leg Raise
3 Sets
10-20 Reps
@10