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Blood and Guts Inspired Bodybuilding Program
by Benjamin S.
6 athletes joined
Program Description
This program was built to prioritise two things: intensity and recovery. Each body part is hit with 2-4 sets per week, and each of these sets should be taken to failure, and if you can, past failure with partial repetitions or other intensity techniques. Focus on the execution of each set, with quality form and progressive overload. The weekly schedule should look something like this: Chest and Biceps Legs Rest Shoulders and Triceps Back and Abs Rest Rest
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
May 05, 2024 03:00
Last Edited
Jun 15, 2024 07:08
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
2
Incline Bench Press (Dumbbell)
1 Set
8-10 Reps
3
Chest Press (Machine)
1 Set
8-10 Reps
4
Fly Press (Dumbbell)
1 Set
10-12 Reps
5
Pinwheel Curl (Dumbbell)
1 Set
10-12 Reps
6
Incline Curl (Dumbbell)
1 Set
6-8 Reps
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
2
Seated Leg Curl
1 Set
10-12 Reps
3
Hack Squat
1 Set
6-8 Reps
4
Leg Press (45 Degrees)
1 Set
8-10 Reps
5
Sissy Squat
1 Set
10-12 Reps
6
Standing Calf Raise (Machine)
1 Set
8-10 Reps
7
Seated Calf Raise (Machine)
1 Set
10-12 Reps
Day 3
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
2
Lateral Raise (Cable)
1 Set
8-10 Reps
3
Seated Overhead Press (Dumbbell)
1 Set
8-10 Reps
4
Incline Lateral Raise (Dumbbell)
1 Set
10-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
8-10 Reps
6
Leaning Overhead Extension (Cable)
1 Set
8-10 Reps
7
Seated French Press (Dumbbell)
1 Set
10-12 Reps
Day 4
1
Barbell Row
1 Set
6-8 Reps
2
Chin-Up (Weighted)
1 Set
6-8 Reps
3
Chest Supported Row (T-Bar)
1 Set
8-10 Reps
4
Single Arm Diagonal Pulldown (Machine)
1 Set
8-10 Reps
5
Shrug (Barbell)
1 Set
10-12 Reps
6
Decline Crunch (Weighted)
1 Set
8-10 Reps
7
Lying Leg Raise (Weighted)
1 Set
8-10 Reps