Guts Revamped
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Bodyweight) | 3 | AMRAP | @9–10 |
| 1B | Deficit Pushup | 3 | 5–15 reps | @9–10 |
| 1C | Hanging Leg Raise | 3 | 8–20 reps | @9–10 |
| 1D | Band Pull Apart | 3 | AMRAP | @9–10 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8–9 |
| 2B | Pullover (Dumbbell) | 3 | 6–10 reps | @9–10 |
| 2C | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| Superset | ||||
| 3A | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @10 |
| 3B | Hammer Curl | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Chin-Up (Weighted) | 3 | 5–15 reps | @9–10 |
| 1B | Hanging Leg Raise | 3 | 8–20 reps | @9–10 |
| Superset | ||||
| 2A | Single Leg Hip Thrust | 3 | 8–12 reps | @9–10 |
| 2B | Incline Curl (Dumbbell) | 3 | 8–12 reps | @9–10 |
| 2C | Helms Row | 3 | 8–12 reps | @8–9 |
| Superset | ||||
| 3A | Leg Curl | 3 | 10–15 reps | @9–10 |
| 3B | Bicep Curl (EZ Bar) | 3 | 10–15 reps | @9–10 |
| 3C | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 4A | Leg Press (45 Degrees) | 3 | 10–15 reps | @9–10 |
| 4B | Standing Calf Raise | 3 | 10–15 reps | @9–10 |
| 4C | French Press | 3 | 12–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Calf Raise | 3 | 15–20 reps | @9–10 |
| 1B | Wrist Curls | 3 | 15–20 reps | @9–10 |
| Superset | ||||
| 2A | Bench Press (Close Grip) | 3 | 6–10 reps | @9–10 |
| 2B | Hammer Curl | 3 | 8–12 reps | @9–10 |
| Superset | ||||
| 3A | Incline Bench Press (Barbell) | 3 | 8–12 reps | @9–10 |
| 3B | Reverse Bicep Curl (EZ Bar) | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 4A | JM Press | 3 | 8–12 reps | @9–10 |
| 4B | Landmine Oblique Twist | 3 | 10–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Curl | 3 | 10–15 reps | @9–10 |
| 1B | Lateral Raise (Dumbbell) | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 2A | Single Leg Hip Thrust | 3 | 10–15 reps | @9–10 |
| 2B | Preacher Curl (Barbell) | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 3A | Squat (Smith Machine) | 3 | 10–15 reps | @9–10 |
| 3B | Smith Machine Row | 3 | 8–12 reps | @9–10 |
| 3C | Shrug (Barbell) | 3 | 10–15 reps | @9–10 |
| Superset | ||||
| 4A | Chin-Up (Bodyweight) | 2 | AMRAP | @9–10 |
| 4B | Hanging Leg Raise | 2 | 8–20 reps | @9–10 |
| 4C | Band Pull Apart | 2 | AMRAP | @9–10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Guts Revamped is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Guts Revamped is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Guts Revamped 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
