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Goblin Slayer 1.1

by Alexis G.
3 athletes joined

Program Description

Unleash your inner strength with the "Guts Go Berserk" program, a dynamic 3-week journey designed to push your limits and sculpt your physique. With 12 training sessions packed into just three weeks, you'll engage in a variety of compound and isolation exercises targeting every major muscle group, ensuring a balanced approach to strength and endurance. Expect to master essential lifts like the Bench Press and Front Squat while also incorporating core and accessory work to enhance stability and performance. Get ready to transform your body and elevate your fitness game!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 31, 2025 01:18
  • Last Edited
    Apr 02, 2026 05:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Upper Back
14.9%
Lats
11.2%
Biceps
9.3%
Front Delts
8.1%
Forearms
6.2%
Glutes
5.6%
Hamstrings
5.6%
Quadriceps
5%
Middle Delts
5%
Chest
3.7%
Lower Back
2.5%
Abs
2.5%
Neck
2.5%
Olympic
2.5%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
2
Lateral Lunge (Weighted)
1
-
3
Good Morning
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
1
7-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
7-12 reps
-
6
Ab Wheel
2
AMRAP
-
7
Tricep Extension (Dumbbell)
2
8-15 reps
-
8
Neck Curl
1
15-30 reps
-
9
Neck Extension
1
15-30 reps
-
10
Reverse Forearm Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
2
Lateral Lunge (Weighted)
1
-
3
Good Morning
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
1
7-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
7-12 reps
-
6
Ab Wheel
2
AMRAP
-
7
Tricep Extension (Dumbbell)
2
8-15 reps
-
8
Neck Curl
1
15-30 reps
-
9
Neck Extension
1
15-30 reps
-
10
Reverse Forearm Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
2
Lateral Lunge (Weighted)
1
-
3
Good Morning
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
1
7-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
7-12 reps
-
6
Ab Wheel
2
AMRAP
-
7
Tricep Extension (Dumbbell)
2
8-15 reps
-
8
Neck Curl
1
15-30 reps
-
9
Neck Extension
1
15-30 reps
-
10
Reverse Forearm Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-15 reps
-
4
Pull-Up (Bodyweight)
3
1-15 reps
-
5
Wide Grip Rear Pull-Up
1
1-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
1
7-8 reps
-
8
Bicep Curl (EZ Bar)
1
7-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-15 reps
-
4
Pull-Up (Bodyweight)
3
1-15 reps
-
5
Wide Grip Rear Pull-Up
1
1-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
1
7-8 reps
-
8
Bicep Curl (EZ Bar)
1
7-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-8 reps
-
2
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3
1-15 reps
-
4
Pull-Up (Bodyweight)
3
1-15 reps
-
5
Wide Grip Rear Pull-Up
1
1-15 reps
-
6
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
1
7-8 reps
-
8
Bicep Curl (EZ Bar)
1
7-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
6-8 reps
-
2
Inverted Row
2
7-12 reps
-
3
Pec Fly (Dumbbell)
1
7-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
6-8 reps
-
2
Inverted Row
2
7-12 reps
-
3
Pec Fly (Dumbbell)
1
7-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
6-8 reps
-
2
Inverted Row
2
7-12 reps
-
3
Pec Fly (Dumbbell)
1
7-15 reps
-
4
Single Arm Pushdown
2
8-12 reps
-
5
Reverse Curl (Barbell)
2
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
-
2
Lateral Lunge (Weighted)
1 Set
-
3
Good Morning
2 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
1 Set
7-12 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
7-12 Reps
-
6
Ab Wheel
2 Sets
AMRAP
-
7
Tricep Extension (Dumbbell)
2 Sets
8-15 Reps
-
8
Neck Curl
1 Set
15-30 Reps
-
9
Neck Extension
1 Set
15-30 Reps
-
10
Reverse Forearm Curls
2 Sets
10-15 Reps
-
Day 3
1
Snatch Deadlift
2 Sets
6-8 Reps
-
2
Inverted Row
2 Sets
7-12 Reps
-
3
Pec Fly (Dumbbell)
1 Set
7-15 Reps
-
4
Single Arm Pushdown
2 Sets
8-12 Reps
-
5
Reverse Curl (Barbell)
2 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
7-8 Reps
-
2
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
1-15 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
1-15 Reps
-
5
Wide Grip Rear Pull-Up
1 Set
1-15 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
7
Bicep Curl (EZ Bar)
1 Set
7-8 Reps
-
8
Bicep Curl (EZ Bar)
1 Set
7-8 Reps
-