Guts Training Program (My Edit)

by Aref M.

29 athletes joined

Program Description

I took Natural Hypertrophy's Program and made my own variation, obviously mine is more focused on my own goals but this one is a general approach. 2nd Day's volume was too much so I made it a bit more doable.

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Jan 15, 2024 10:42

Last Edited

Jul 17, 2024 01:01

Day 1

Bench Press (Barbell)

3 Sets

4-8 Reps

@8-10

Chest Supported Row (Dumbbell)

3 Sets

8-12 Reps

@8-10

Military Press (Barbell)

3 Sets

8-12 Reps

@8-10

Reverse Bicep Curl (EZ Bar)

3 Sets

6-12 Reps

@8-10

Bench Press (Dumbbell)

4 Sets

8-12 Reps

@7-10

Neck Extension

4 Sets

10-20 Reps

@7-10

Overhead Tricep Extension (Cable)

4 Sets

10-15 Reps

@7-10

Side Bend (Dumbbell)

4 Sets

10-15 Reps

@7-10

Day 2

Squat (Barbell)

3 Sets

4-8 Reps

@7-9

Standing Calf Raise

3 Sets

10-15 Reps

@8-10

Hyperextension

3 Sets

8-12 Reps

@8-10

Chin-Up (Weighted)

3 Sets

3-5 Reps

@8-10

Leg Extension

4 Sets

10-15 Reps

@7-10

Bayesian Curl

4 Sets

6-12 Reps

@7-10

Lateral Raise (Cable)

4 Sets

10-15 Reps

@7-10

Day 3

Bench Press (Close Grip)

3 Sets

6-10 Reps

@8-10

Kroc Row

3 Sets

8-12 Reps

@8-10

Incline Bench Press (Barbell)

3 Sets

6-10 Reps

@8-10

Hammer Curl

3 Sets

6-12 Reps

@8-10

JM Press

4 Sets

8-12 Reps

@7-10

Neck Curl

4 Sets

10-15 Reps

@7-10

Pullover (Dumbbell)

4 Sets

8-12 Reps

@7-10

Knee Raise (Captain's Chair)

4 Sets

8-12 Reps

@7-10

Day 4

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

@7-9

Seated Calf Raise

3 Sets

15-20 Reps

@8-10

Hack Squat

3 Sets

6-10 Reps

@8-10

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Leg Curl

4 Sets

10-15 Reps

@7-10

Preacher Curl (Barbell)

4 Sets

6-12 Reps

@7-10

Upright Row (Barbell)

4 Sets

10-15 Reps

@7-10