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Blood & Guts

by Shubham
1 athletes joined

Program Description

Blood & guts

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 18, 2026 05:37
  • Last Edited
    Mar 19, 2026 02:56
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Front Delts
10.8%
Lats
9.8%
Triceps
9.8%
Chest
8.8%
Hamstrings
7.8%
Biceps
6.9%
Glutes
6.9%
Quadriceps
5.9%
Middle Delts
5.9%
Rear Delts
3.9%
Lower Back
2.9%
Abs
2%
Calves
2%
Forearms
2%
Adductors
1%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
8 reps
RPE 10
2
Barbell Row
1
8 reps
RPE 10
3
Dumbbell Row
1
8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
6
Back Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
8 reps
RPE 10
2
Barbell Row
1
8 reps
RPE 10
3
Dumbbell Row
1
8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
6
Back Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
8 reps
RPE 10
2
Barbell Row
1
8 reps
RPE 10
3
Dumbbell Row
1
8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
6
Back Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
8 reps
RPE 10
2
Barbell Row
1
8 reps
RPE 10
3
Dumbbell Row
1
8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
6
Back Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
8 reps
RPE 10
2
Barbell Row
1
8 reps
RPE 10
3
Dumbbell Row
1
8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
6
Back Extension
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
8 reps
RPE 10
2
Barbell Row
1
8 reps
RPE 10
3
Dumbbell Row
1
8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
6
Back Extension
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 10
2
Leg Press
1
10 reps
RPE 10
3
Stiff Leg Deadlift
1
8 reps
RPE 10
4
Leg Extension
1
10 reps
RPE 10
5
Lying Leg Curl
1
10 reps
RPE 10
6
Calf Raise (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 10
2
Leg Press
1
10 reps
RPE 10
3
Stiff Leg Deadlift
1
8 reps
RPE 10
4
Leg Extension
1
10 reps
RPE 10
5
Lying Leg Curl
1
10 reps
RPE 10
6
Calf Raise (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 10
2
Leg Press
1
10 reps
RPE 10
3
Stiff Leg Deadlift
1
8 reps
RPE 10
4
Leg Extension
1
10 reps
RPE 10
5
Lying Leg Curl
1
10 reps
RPE 10
6
Calf Raise (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 10
2
Leg Press
1
10 reps
RPE 10
3
Stiff Leg Deadlift
1
8 reps
RPE 10
4
Leg Extension
1
10 reps
RPE 10
5
Lying Leg Curl
1
10 reps
RPE 10
6
Calf Raise (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 10
2
Leg Press
1
10 reps
RPE 10
3
Stiff Leg Deadlift
1
8 reps
RPE 10
4
Leg Extension
1
10 reps
RPE 10
5
Lying Leg Curl
1
10 reps
RPE 10
6
Calf Raise (Bodyweight)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 10
2
Leg Press
1
10 reps
RPE 10
3
Stiff Leg Deadlift
1
8 reps
RPE 10
4
Leg Extension
1
10 reps
RPE 10
5
Lying Leg Curl
1
10 reps
RPE 10
6
Calf Raise (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Decline Bench Press (Barbell)
1
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Preacher Curl (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Decline Bench Press (Barbell)
1
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Preacher Curl (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Decline Bench Press (Barbell)
1
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Preacher Curl (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Decline Bench Press (Barbell)
1
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Preacher Curl (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Decline Bench Press (Barbell)
1
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Preacher Curl (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Decline Bench Press (Barbell)
1
8 reps
RPE 10
3
Incline Bench Press (Barbell)
1
8 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
6
Preacher Curl (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
4
Shrug (Dumbbell)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Pullover (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
4
Shrug (Dumbbell)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Pullover (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
4
Shrug (Dumbbell)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Pullover (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
4
Shrug (Dumbbell)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Pullover (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
4
Shrug (Dumbbell)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Pullover (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8 reps
RPE 10
4
Shrug (Dumbbell)
1
8 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8 reps
RPE 10
6
Pullover (Dumbbell)
1
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Underhand Lat Pulldown
1 Set
8 Reps
@10
2
Barbell Row
1 Set
8 Reps
@10
3
Dumbbell Row
1 Set
8 Reps
@10
4
Seated Wide-Grip Row (Cable)
1 Set
8 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
@10
6
Back Extension
1 Set
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
8 Reps
@10
2
Leg Press
1 Set
10 Reps
@10
3
Stiff Leg Deadlift
1 Set
8 Reps
@10
4
Leg Extension
1 Set
10 Reps
@10
5
Lying Leg Curl
1 Set
10 Reps
@10
6
Calf Raise (Bodyweight)
1 Set
10 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
8 Reps
@10
2
Decline Bench Press (Barbell)
1 Set
8 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
8 Reps
@10
4
Incline Chest Fly (Dumbbell)
1 Set
8 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
6
Preacher Curl (Machine)
1 Set
8 Reps
@10
Day 4
1
Military Press (Barbell)
1 Set
8 Reps
@10
2
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10
3
One Arm Lateral Raise (Cable)
1 Set
8 Reps
@10
4
Shrug (Dumbbell)
1 Set
8 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
8 Reps
@10
6
Pullover (Dumbbell)
1 Set
8 Reps
@10