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Guts

by Joey F.
4 athletes joined

Program Description

Glory. Ram

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 02:52
  • Last Edited
    Jun 18, 2025 12:53

Summary

Unleash your potential with the Guts program, an 8-week journey designed to sculpt and strengthen your upper body. Committing to five days a week, you'll engage in targeted workouts focusing on shoulders, arms, and chest, utilizing a mix of barbell and dumbbell exercises. Each session is crafted to maximize muscle growth and endurance, with rep ranges tailored to push your limits. Get ready to transform your physique and build the strength you’ve always wanted!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-7
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Overhead Press (Dumbbell)
5
6-8 reps
-
5
Bench Press (Dumbbell)
5
5-8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Incline Dumbbell Curls
4
10-15 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Kickback
4
10-12 reps
-
9
Tricep Extension (Machine)
4
10-15 reps
-
10
Tricep Rope Push Down (Cable)
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-7
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Overhead Press (Dumbbell)
5
6-8 reps
-
5
Bench Press (Dumbbell)
5
5-8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-7
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Overhead Press (Dumbbell)
5
6-8 reps
-
5
Bench Press (Dumbbell)
5
5-8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
10 reps
10 reps
8 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 6
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
4
Dip (Bodyweight)
3
12-15 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
High Row
4
10-12 reps
-
8
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Leg Press
4
10-12 reps
-
3
Leg Curl
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Pull-Up (Bodyweight)
5
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Face Pull
3
15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Face Pull
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
6
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Concentration Curl
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Abs Crunch (Weighted)
5
12-15 reps
-
3
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
4
Ab Roll
4
12-15 reps
-
5
Russian Twist (Dumbbell)
4
30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Overhead Press (Barbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
3
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
-
4
Bicep Curl (Barbell)
5 Sets
10-15 Reps
-
5
Incline Dumbbell Curls
4 Sets
10-15 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
7
Concentration Curl
4 Sets
10-15 Reps
-
8
Tricep Kickback
4 Sets
10-12 Reps
-
9
Tricep Extension (Machine)
4 Sets
10-15 Reps
-
10
Tricep Rope Push Down (Cable)
5 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@6
@7
@8
@8.5
@6
2
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
3
Incline Chest Fly (Dumbbell)
4 Sets
12-15 Reps
-
4
Dip (Bodyweight)
3 Sets
12-15 Reps
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5
Seated Row (Cable)
4 Sets
10-12 Reps
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6
Lat Pulldown
4 Sets
10-12 Reps
-
7
High Row
4 Sets
10-12 Reps
-
8
Face Pull
4 Sets
12-15 Reps
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Day 3
1
Squat (Barbell)
5 Sets
10-15 Reps
-
2
Leg Press
4 Sets
10-12 Reps
-
3
Leg Curl
4 Sets
10-12 Reps
-
4
Leg Extension
4 Sets
10-12 Reps
-
5
Calf Raise (Leg Press)
5 Sets
12-15 Reps
-
6
Calf Raise (Leg Press)
4 Sets
12-15 Reps
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Day 4
1
Incline Bench Press (Barbell)
4 Sets
10-15 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
3
Lat Pulldown
4 Sets
10-12 Reps
-
4
Face Pull
4 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
-
8
Abs Crunch (Weighted)
6 Sets
10-15 Reps
-
Day 5
1
Run
1 Set
20 mins
-
2
Abs Crunch (Weighted)
5 Sets
12-15 Reps
-
3
Reverse Abs Crunch (Bodyweight)
5 Sets
12-15 Reps
-
4
Ab Roll
4 Sets
12-15 Reps
-
5
Russian Twist (Dumbbell)
4 Sets
30 Reps
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