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Guts go berserk

by Alexis G.
1 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
    Oct 31, 2025 01:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Biceps
11.7%
Forearms
9.2%
Front Delts
7.8%
Chest
6.6%
Quadriceps
6.6%
Abs
5.9%
Upper Back
5.7%
Lats
5.5%
Neck
5.3%
Glutes
5.2%
Middle Delts
4.4%
Hamstrings
3.7%
Lower Back
3.7%
Rear Delts
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Halting Deadlift
3
7-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Inverted Row
4
7-20 reps
-
5
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Halting Deadlift
3
7-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Inverted Row
4
7-20 reps
-
5
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Halting Deadlift
3
7-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Inverted Row
4
7-20 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5 reps
-
2
Tricep Rope Push Down (Cable)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Lu Raise
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5 reps
-
2
Tricep Rope Push Down (Cable)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Lu Raise
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5 reps
-
2
Tricep Rope Push Down (Cable)
3
15-20 reps
-
3
Hammer Curl (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Lu Raise
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
-
2
Front Squat (Barbell)
2
AMRAP
-
3
Ring Dip
3
6-20 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Abs Crunch (Weighted)
3
6-12 reps
-
6
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
-
2
Front Squat (Barbell)
2
AMRAP
-
3
Ring Dip
3
6-20 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Abs Crunch (Weighted)
3
6-12 reps
-
6
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
5 reps
-
2
Front Squat (Barbell)
2
AMRAP
-
3
Ring Dip
3
6-20 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-10 reps
-
5
Abs Crunch (Weighted)
3
6-12 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
5 reps
-
2
Tricep Rope Push Down (Cable)
3
15-20 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Lu Raise
3
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
5 reps
-
2
Tricep Rope Push Down (Cable)
3
15-20 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Lu Raise
3
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
5 reps
-
2
Tricep Rope Push Down (Cable)
3
15-20 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Tricep Extension (Barbell)
3
8-12 reps
-
5
Lu Raise
3
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Halting Deadlift
3 Sets
7-10 Reps
-
3
Ab Wheel
3 Sets
5-10 Reps
-
4
Inverted Row
4 Sets
7-20 Reps
-
5
Neck Curl
3 Sets
15-20 Reps
-
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
5
Lu Raise
2 Sets
10-20 Reps
-
6
Reverse Forearm Curls
4 Sets
10-15 Reps
-
Day 3
1
Front Squat (Paused)
3 Sets
5 Reps
-
2
Front Squat (Barbell)
2 Sets
AMRAP
-
3
Ring Dip
3 Sets
6-20 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5-10 Reps
-
5
Abs Crunch (Weighted)
3 Sets
6-12 Reps
-
6
Neck Extension
3 Sets
15-20 Reps
-
Day 4
1
Reverse Bicep Curl (EZ Bar)
3 Sets
5 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
-
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
4
Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
5
Lu Raise
3 Sets
10-20 Reps
-
6
Reverse Forearm Curls
4 Sets
10-15 Reps
-