Natural Hypertrohpy - Guts Workout Program

by Roshen T.

5 athletes joined

Program Description

An altered vertsion of NH's new Guts routine that caters more to my needs. I added more forarm work, less DB back work since it's easier for me to load barbell. Moved the RDL to Lower 2 instead of DL. Rest you can see what I added.

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Apr 18, 2024 09:45

Last Edited

Jul 16, 2024 04:56

Day 1

Bench Press (Barbell)

3 Sets

3-5 Reps

@9-10

Pullover (EZ Bar)

3 Sets

6-10 Reps

@9-10

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

6-10 Reps

@9-10

Decline Crunch (Weighted)

3 Sets

8-12 Reps

@10

Reverse Grip Bench Press

3 Sets

8-12 Reps

@9-10

Tricep Pushdown (Cable)

3 Sets

10-15 Reps

@10

Neck Curl

3 Sets

10-20 Reps

@10

Day 2

Squat (Barbell)

3 Sets

6-10 Reps

@8-9

Chin-Up (Weighted)

3 Sets

3-5 Reps

@9-10

Standing Calf Raise

3 Sets

10-20 Reps

@10

Incline Curl (Dumbbell)

3 Sets

6-12 Reps

@10

Bent Over Row (Barbell)

3 Sets

8-12 Reps

@9-10

Bulgarian Split Squat (Dumbbell)

3 Sets

10-15 Reps

@9-10

Upright Row (Barbell)

3 Sets

10-15 Reps

@10

Day 3

Hammer Curl

3 Sets

8-12 Reps

@10

Bench Press (Close Grip)

3 Sets

6-10 Reps

@9-10

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@9-10

Pronated Finger Curls

3 Sets

6-10 Reps

@10

Side Bend (Dumbbell)

3 Sets

10-15 Reps

@10

JM Press

3 Sets

8-12 Reps

@10

Lying Leg Raise

3 Sets

15-20 Reps

@10

Day 4

Seated Calf Raise

3 Sets

15-20 Reps

@10

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

@8-9

Preacher Curl (Barbell)

3 Sets

6-12 Reps

@10

Front Squat (Paused)

3 Sets

6-10 Reps

@8-9

Farmer's Walk (Weighted)

3 Sets

1 Reps

@10

Wrist Curls

3 Sets

8-12 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

@10