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Guts go berserk 2.2

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
    Feb 19, 2026 02:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Upper Back
11.6%
Front Delts
11.1%
Lats
9.5%
Biceps
8.9%
Chest
7.4%
Forearms
6.3%
Middle Delts
6.3%
Quadriceps
4.2%
Glutes
4.2%
Hamstrings
4.2%
Abs
3.2%
Stretching
2.1%
Neck
2.1%
Rear Delts
2.1%
Olympic
2.1%
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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
Bulgarian Split Squat (Barbell)
2
6-8 reps
-
2
Prisoner Good Morning
2
7-20 reps
-
3
Neutral Grip Dumbbell Bench Press
2
7-8 reps
-
4
Ring Push Up
1
AMRAP
-
5
Ab Wheel
2
AMRAP
-
6
Monastery Tricep Extension
2
AMRAP
-
7
Neck Curl
1
15-30 reps
-
8
Neck Extension
1
15-30 reps
-
9
Reverse Forearm Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-8 reps
-
2
Prisoner Good Morning
2
7-20 reps
-
3
Neutral Grip Dumbbell Bench Press
2
7-8 reps
-
4
Ring Push Up
1
AMRAP
-
5
Ab Wheel
2
AMRAP
-
6
Monastery Tricep Extension
2
AMRAP
-
7
Neck Curl
1
15-30 reps
-
8
Neck Extension
1
15-30 reps
-
9
Reverse Forearm Curls
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
6-8 reps
-
2
Prisoner Good Morning
2
7-20 reps
-
3
Neutral Grip Dumbbell Bench Press
2
7-8 reps
-
4
Ring Push Up
1
AMRAP
-
5
Ab Wheel
2
AMRAP
-
6
Monastery Tricep Extension
2
AMRAP
-
7
Neck Curl
1
15-30 reps
-
8
Neck Extension
1
15-30 reps
-
9
Reverse Forearm Curls
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
7 reps
-
2
Wide Grip Rear Pull-Up
2
5-10 reps
-
3
Ring Dip
1
5-15 reps
-
4
Single Arm Pushdown
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Reverse Forearm Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
7 reps
-
2
Wide Grip Rear Pull-Up
2
5-10 reps
-
3
Ring Dip
1
5-15 reps
-
4
Single Arm Pushdown
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Reverse Forearm Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
7 reps
-
2
Wide Grip Rear Pull-Up
2
5-10 reps
-
3
Ring Dip
1
5-15 reps
-
4
Single Arm Pushdown
2
15-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
8-15 reps
-
7
Reverse Forearm Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-8 reps
-
2
Overhead Press (Barbell)
2
6 reps
-
3
Chest Fly (Machine)
1
AMRAP
-
4
Wide Grip Pull-Up
7
AMRAP
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
7-8 reps
-
7
Lateral Raise (Dumbbell)
1
8-15 reps
-
8
Lateral Raise (Cable)
1
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-8 reps
-
2
Overhead Press (Barbell)
2
6 reps
-
3
Chest Fly (Machine)
1
AMRAP
-
4
Wide Grip Pull-Up
7
AMRAP
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
7-8 reps
-
7
Lateral Raise (Dumbbell)
1
8-15 reps
-
8
Lateral Raise (Cable)
1
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7-8 reps
-
2
Overhead Press (Barbell)
2
6 reps
-
3
Chest Fly (Machine)
1
AMRAP
-
4
Wide Grip Pull-Up
7
AMRAP
-
5
Tricep Rope Push Down (Cable)
2
10-15 reps
-
6
Bicep Curl (EZ Bar)
2
7-8 reps
-
7
Lateral Raise (Dumbbell)
1
8-15 reps
-
8
Lateral Raise (Cable)
1
8-15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bulgarian Split Squat (Barbell)
2 Sets
6-8 Reps
-
2
Prisoner Good Morning
2 Sets
7-20 Reps
-
3
Neutral Grip Dumbbell Bench Press
2 Sets
7-8 Reps
-
4
Ring Push Up
1 Set
AMRAP
-
5
Ab Wheel
2 Sets
AMRAP
-
6
Monastery Tricep Extension
2 Sets
AMRAP
-
7
Neck Curl
1 Set
15-30 Reps
-
8
Neck Extension
1 Set
15-30 Reps
-
9
Reverse Forearm Curls
2 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
7-8 Reps
-
2
Overhead Press (Barbell)
2 Sets
6 Reps
-
3
Chest Fly (Machine)
1 Set
AMRAP
-
4
Wide Grip Pull-Up
7 Sets
AMRAP
-
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
7-8 Reps
-
7
Lateral Raise (Dumbbell)
1 Set
8-15 Reps
-
8
Lateral Raise (Cable)
1 Set
8-15 Reps
-
Day 2
1
Snatch Deadlift
2 Sets
7 Reps
-
2
Wide Grip Rear Pull-Up
2 Sets
5-10 Reps
-
3
Ring Dip
1 Set
5-15 Reps
-
4
Single Arm Pushdown
2 Sets
15-20 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
-
7
Reverse Forearm Curls
2 Sets
8-12 Reps
-