Guns & Glory
For novice and beginners, if done with intensity can give good results especially if Arms are not your strong point
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 2 | 12–15 reps | — |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| 3 | Concentration Curl | 2 | 15 reps | @9 |
| 4 | Lying Tricep Extension (Barbell) | 3 | 10 reps | @8 |
| 5 | Cable Crossover | 3 | 15 reps | @9 |
| 6 | Pull-Up (Bodyweight) | 3 | 8 reps | @10 |
| 7 | Squat (Barbell) | 3 | 10 reps | — |
| 8 | Romanian Deadlift (Barbell) | 3 | 8 reps | @8 |
| 9 | Reverse Pec Deck | 2 | 20 reps | @10 |
| 10 | Wrist Curls | 3 | 15 reps | — |
| 11 | Dip (Bodyweight) | 1 | 20 reps | @8 |
| 12 | Hammer Curl (Dumbbell) | 1 | AMRAP | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sit Up | 2 | AMRAP | — |
| 2 | Reverse Bicep Curl (EZ Bar) | 1 | 12 reps | @9 |
| 1 | 15 reps | @9 | ||
| 3 | Tricep Pushdown (Cable) | 3 | 12 reps | @10 |
| 4 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @8 |
| 5 | Barbell Row | 2 | 12 reps | @9 |
| 6 | Overhead Press (Barbell) | 2 | 8 reps | @9 |
| 7 | Leg Press | 2 | 12 reps | @9 |
| 8 | Seated Hamstring Curl | 3 | 14 reps | @10 |
| 9 | Shrug (Barbell) | 2 | 10 reps | @9 |
| 10 | Standing Calf Raise | 2 | 20 reps | @10 |
| 11 | Hammer Curl (Dumbbell) | 1 | 25 reps | @10 |
| 12 | Overhead Tricep Extension (Dumbbell) | 1 | 25 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Oblique Crunch | 2 | AMRAP | — |
| Superset | ||||
| 2A | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @9 |
| 2B | Preacher Curl (Dumbbell) | 3 | 12 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 10–12 reps | @9 |
| 4 | Dip (Bodyweight) | 2 | 8–12 reps | @10 |
| 5 | Chest Supported Row (Dumbbell) | 2 | 10–14 reps | @9 |
| 6 | Leg Extension | 3 | 18–20 reps | @10 |
| 7 | Good Morning | 2 | 10–12 reps | @9 |
| 8 | Face Pull | 1 | AMRAP | @9.5 |
| 9 | Upright Row (Barbell) | 1 | AMRAP | @9 |
| 10 | Reverse Bicep Curl (Dumbbell) | 1 | AMRAP | @9 |
| 11 | Tricep Rope Push Down (Cable) | 1 | AMRAP | @9.5 |
| 12 | Standing Calf Raise | 1 | AMRAP | — |
| 13 | Reverse Wrist Curl (Dumbbell) | 1 | AMRAP | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Guns & Glory is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Guns & Glory is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Guns & Glory is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
