Guts Revamped

by Alexander G.

3 athletes joined

Program Description

This is an adaptation of Natural Hypertrophy’s Guts program with greater emphasis on arms and back. The single leg hip thrust is meant to correct a glute imbalance I have, for most people I would recommend sticking with RDLs.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jan 03, 2024 06:06

Last Edited

May 14, 2024 03:12

Day 1

Pull-Up (Bodyweight)

3 Sets

AMRAP

@9-10

Deficit Pushup

3 Sets

5-15 Reps

@9-10

Hanging Leg Raise

3 Sets

8-20 Reps

@9-10

Band Pull Apart

3 Sets

AMRAP

@9-10

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

@8-9

Pullover (Dumbbell)

3 Sets

6-10 Reps

@9-10

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

@10

Overhead Tricep Extension (Cable)

3 Sets

10-15 Reps

@10

Hammer Curl

3 Sets

10-15 Reps

@10

Day 2

Chin-Up (Weighted)

3 Sets

5-15 Reps

@9-10

Hanging Leg Raise

3 Sets

8-20 Reps

@9-10

Single Leg Hip Thrust

3 Sets

8-12 Reps

@9-10

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

@9-10

Helms Row

3 Sets

8-12 Reps

@8-9

Leg Curl

3 Sets

10-15 Reps

@9-10

Bicep Curl (EZ Bar)

3 Sets

10-15 Reps

@9-10

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

@9-10

Leg Press (45 Degrees)

3 Sets

10-15 Reps

@9-10

Standing Calf Raise

3 Sets

10-15 Reps

@9-10

French Press

3 Sets

12-15 Reps

@9-10

Day 3

Seated Calf Raise

3 Sets

15-20 Reps

@9-10

Wrist Curls

3 Sets

15-20 Reps

@9-10

Bench Press (Close Grip)

3 Sets

6-10 Reps

@9-10

Hammer Curl

3 Sets

8-12 Reps

@9-10

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@9-10

Reverse Bicep Curl (EZ Bar)

3 Sets

10-15 Reps

@9-10

JM Press

3 Sets

8-12 Reps

@9-10

Landmine Oblique Twist

3 Sets

10-15 Reps

@9-10

Day 4

Leg Curl

3 Sets

10-15 Reps

@9-10

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

@9-10

Single Leg Hip Thrust

3 Sets

10-15 Reps

@9-10

Preacher Curl (Barbell)

3 Sets

10-15 Reps

@9-10

Squat (Smith Machine)

3 Sets

10-15 Reps

@9-10

Smith Machine Row

3 Sets

8-12 Reps

@9-10

Shrug (Barbell)

3 Sets

10-15 Reps

@9-10

Chin-Up (Bodyweight)

2 Sets

AMRAP

@9-10

Hanging Leg Raise

2 Sets

8-20 Reps

@9-10

Band Pull Apart

2 Sets

AMRAP

@9-10