logo
BoostcampPNG

Ultimate Guts Full Body Program

by Suresh T.

Program Description

This program uses Ultimate hypertrophy program (full body) from Natural Hypertrophy as base and borrows from his Guts training program. 3X a week

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 02:22
  • Last Edited
    Jun 18, 2025 11:40

Summary

Transform your physique with the Ultimate Guts Full Body Program, a comprehensive 12-week plan designed for those ready to push their limits. Train three days a week with expertly crafted supersets that target every major muscle group, ensuring balanced strength and endurance. This program combines foundational lifts like squats and bench presses with accessory movements to sculpt your body and enhance performance. Equip yourself with a full gym and get ready to unleash your potential!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Bicep Curl (EZ Bar)
3
6-8 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Kroc Row
3
8-12 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
3C
Sit Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
6-10 reps
-
2A
Leg Curl
3
12-15 reps
-
2B
Upright Row (Barbell)
3
20-25 reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
3A
Fly Press (Dumbbell)
3
10-12 reps
-
3B
Leg Extension
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Preacher Curl (Dumbbell)
3
8-10 reps
-
2A
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2B
Back Extension (Weighted)
3
8-12 reps
-
2C
Standing Oblique Crunch
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Cable Wrist Extension
3
15-20 reps
-
3C
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
-
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
2A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2B
Kroc Row
3 Sets
8-12 Reps
-
2C
Neck Extension
3 Sets
15-20 Reps
-
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3B
Upright Row (Barbell)
3 Sets
10-15 Reps
-
3C
Sit Up (Weighted)
3 Sets
10-12 Reps
-
Day 2
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
1B
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
2A
Leg Curl
3 Sets
12-15 Reps
-
2B
Upright Row (Barbell)
3 Sets
20-25 Reps
-
2C
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
-
3A
Fly Press (Dumbbell)
3 Sets
10-12 Reps
-
3B
Leg Extension
3 Sets
8-12 Reps
-
3C
Neck Curl
3 Sets
15-20 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
1B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
-
2A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
2B
Back Extension (Weighted)
3 Sets
8-12 Reps
-
2C
Standing Oblique Crunch
3 Sets
10-15 Reps
-
3A
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
3B
Cable Wrist Extension
3 Sets
15-20 Reps
-
3C
Reverse Wrist Curl (Dumbbell)
3 Sets
15-20 Reps
-