Intermediate–AdvancedFree

GUARDIAN

GUARDIAN: Train with strategy. Unleash your physique

Andrew G.· Apr 2026

iOS & Android

Overview

Length

18 weeks

Days / week

6 days

Level

Advanced, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

GUARDIAN is a 6- day hybrid Push/Pull/Legs program designed for intermediate/advanced lifters who want visible sleeve-popping arms, capped shoulders, and a strong V-taper while still getting meaningfully stronger. What makes GUARDIAN different: • Alternate between “Pump” weeks (higher volume, metabolic stress, and skin-splitting pumps) and “Strength” weeks (heavier loads, lower reps, focused progression). This keeps training fresh and prevents plateaus over the full 18-week cycle. • Signature “Go Hard Once, Then Pump” Style (starts with an RPE 10 all-out top set, followed by back-off pump sets. You get the heavy stimulus for strength + the fun metabolic work for growth.) • Leg days come with dedicated arm work so you actually look forward to training lower body (and your arms get the extra frequency they deserve). With a planned volume bump at Week 9, GUARDIAN delivers steady progress in both the mirror and the logbook. Whether your goal is to fill out your sleeves, build a beach-ready physique, or simply train smarter and more enjoyably, this program has you covered. Who it’s for: Intermediate lifters (1–4+ years consistent training) who want an aesthetics-focused program that still builds real strength. Perfect if you’ve outgrown basic Reddit PPL and want more arm/shoulder emphasis with better long-term variety. Key Features: • 18-week structured template with clear pump vs. strength blocks • High-frequency arm and shoulder work • RPE-based autoregulation (no complicated percentages) Ready to guard your gains and build a physique that stands out? Run GUARDIAN now.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12%

Front Delts

11.8%

Triceps

11.4%

Biceps

9.9%

Lats

8.7%

Chest

Middle Delts

7.3%

Abs

6.7%

Hamstrings

6.5%

Quadriceps

6.3%

Forearms

4.1%

Glutes

3.7%

Rear Delts

Abductors

0.7%

Lower Back

0.5%

Adductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	7–10 reps	@7
2	Dip (Bodyweight)	1	AMRAP	@10
3	Cable Crossover	1	AMRAP	@10
4	Lateral Raise (Dumbbell)	4	9–15 reps	@7–8.5
5	Decline Sit Up (Weighted)	3	8–11 reps	@8

#	Exercise	Sets	Reps	Load
1	Tricep Pushdown (Cable)	1	10–12 reps	@8.5–10
		1	10–12 reps	@8–8.5
		1	10–12 reps	@7.5–8
2	Dumbbell Overhead Tricep Extension	2	15–20 reps	@9–9.5
3	Leg Press	2	6–8 reps	@8
4	Romanian Deadlift (Barbell)	1	7–9 reps	@7
5	Leg Extension	2	10 reps	@8
6	Seated Hamstring Curl	2	10 reps	@7

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	8–10 reps	@10
		2	12–14 reps	@7
2	Barbell Row	3	12–15 reps	@7
Superset
3A	Upright Row (Barbell)	1	11 reps	@7.5–8
		2	11 reps	@7–7.5
3B	Hammer Curl (Dumbbell)	3	11 reps	@7.5
4	Rope Crunches	3	10 reps	@7.5

#	Exercise	Sets	Reps	Load
Superset
1A	Bulgarian Split Squat (Dumbbell)	2	12–15 reps	@6.5–8
1B	Preacher Curl (EZ Bar)	2	12–15 reps	@7–7.5
2	Skull Crusher (Dumbbell)	3	10–12 reps	@7–7.5
3	Leg Extension	2	6–9 reps	@9
4	Seated Hamstring Curl	2	7–10 reps	@8

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	7–8 reps	@10
		1	10–15 reps	@10
2	Skull Crusher (Dumbbell)	3	10–14 reps	@9
3	Lateral Raise (Dumbbell)	3	10 reps	@8
4	Decline Sit Up (Weighted)	2	AMRAP	—
5	Pec Deck (Machine)	4	8–10 reps	@7.5–9

#	Exercise	Sets	Reps	Load
1	Seated Row (Cable)	1	10 reps	@7–8
		1	12 reps	@7–8
2	Chest Supported Row (Dumbbell)	3	14 reps	@7–8
3	Lat Pulldown (Neutral Grip)	1	6 reps	@9.5–10
		1	12 reps	@7–9
Superset
4A	Preacher Curl (EZ Bar)	3	8–12 reps	@7–8
4B	Upright Row (Barbell)	3	8–12 reps	@7–8

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, GUARDIAN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

GUARDIAN is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

GUARDIAN is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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