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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
    Dec 10, 2025 06:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Biceps
13.2%
Upper Back
10.7%
Forearms
10.1%
Chest
6.8%
Lats
6%
Front Delts
5.8%
Abs
5.8%
Neck
4.9%
Middle Delts
4.4%
Quadriceps
3.9%
Glutes
3.9%
Hamstrings
3.9%
Rear Delts
3.9%
Lower Back
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
Incline Bench Press (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
6-20 reps
-
4
Inverted Row
4
AMRAP
-
5
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
6-20 reps
-
4
Inverted Row
4
AMRAP
-
5
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
6-20 reps
-
4
Inverted Row
4
AMRAP
-
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
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
7-12 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
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
7-12 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
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
7-12 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Ring Dips Wide Grip
2
5-10 reps
-
3
Pull-Up (Bodyweight)
2
4-8 reps
-
4
Wide Grip Rear Pull-Up
1
1-5 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
6-20 reps
-
6
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Ring Dips Wide Grip
2
5-10 reps
-
3
Pull-Up (Bodyweight)
2
4-8 reps
-
4
Wide Grip Rear Pull-Up
1
1-5 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
6-20 reps
-
6
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
-
2
Ring Dips Wide Grip
2
5-10 reps
-
3
Pull-Up (Bodyweight)
2
4-8 reps
-
4
Wide Grip Rear Pull-Up
1
1-5 reps
-
5
Reverse Abs Crunch (Bodyweight)
2
6-20 reps
-
6
Neck Extension
2
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
Overhead Tricep Extension (Cable)
2
10-20 reps
-
5
Lateral Raise (Dumbbell)
2
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
Overhead Tricep Extension (Cable)
2
10-20 reps
-
5
Lateral Raise (Dumbbell)
2
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
Overhead Tricep Extension (Cable)
2
10-20 reps
-
5
Lateral Raise (Dumbbell)
2
10-20 reps
-
6
Reverse Forearm Curls
4
10-15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
3
Reverse Abs Crunch (Bodyweight)
3 Sets
6-20 Reps
-
4
Inverted Row
4 Sets
AMRAP
-
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
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
7-12 Reps
-
6
Reverse Forearm Curls
4 Sets
10-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
-
2
Ring Dips Wide Grip
2 Sets
5-10 Reps
-
3
Pull-Up (Bodyweight)
2 Sets
4-8 Reps
-
4
Wide Grip Rear Pull-Up
1 Set
1-5 Reps
-
5
Reverse Abs Crunch (Bodyweight)
2 Sets
6-20 Reps
-
6
Neck Extension
2 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
Overhead Tricep Extension (Cable)
2 Sets
10-20 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
-
6
Reverse Forearm Curls
4 Sets
10-15 Reps
-