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GUTS PHYSIQUE PROGRAM

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19 athletes joined

Program Description

It’s a novice friendly program which focuses on hypertrophy with some strength training and its moderate to low volume training style with high intensity. It’s a 4 day split so recovery wouldn’t be an issue

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 11, 2024 05:29
  • Last Edited
    Jul 30, 2025 12:44

Summary

Transform your physique in just 8 weeks with the GUTS PHYSIQUE PROGRAM! This dynamic 4-day-a-week plan is designed to build strength and sculpt your body through a balanced mix of compound and isolation exercises. Each session targets major muscle groups, ensuring comprehensive development and enhanced performance. With a focus on progressive overload and varied intensity, you’ll push your limits and achieve visible results. Get ready to unleash your potential and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Upper Back
13.2%
Chest
10.6%
Front Delts
10.4%
Biceps
9.5%
Middle Delts
8.5%
Lats
7.3%
Quadriceps
7.1%
Hamstrings
5.7%
Calves
3.5%
Rear Delts
3.1%
Glutes
2.8%
Adductors
1.4%
Forearms
1.4%
Abs
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Push Up
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Shrug (Barbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
1
2
8-15 reps
8-12 reps
RPE 10
RPE 10
4
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
5-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
4
Shrug (Barbell)
3 Sets
15 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
15 Reps
@10
4
Push Up
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Leg Extension
1 Set
2 Sets
8-15 Reps
8-12 Reps
@10
@10
4
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
7
Lateral Raise (Cable)
3 Sets
5-15 Reps
@10