Guts workout program (berserk)
5 times per week program (Monday, Tuesday, Thursday, Friday, Saturday)
heavy emphasis on upper back, arms, neck, shoulders and abs to resemble guts, with regular volume for chest and legs. + sign = potential and optional superset. Neck curls superset = weighted neck curls on all angles of the neck, front, sides, and back, 4 different movements. This is a high volume program, decrease sets as necessary. Day 1: (chest, triceps, biceps, upper back, lats, shoulders, forearms, neck)
. Dumbbell bench press 4x6-10 + pullovers 4x10-15
. Dumbbell/ barbell overhead press 4x8-12 + weighted/ body weight pull-ups 4x5-10 . Diamond push-ups 1x10-15 (warmup elbows) => overhead tricep extensions 3x10-15 + bench dips to failure x3 + dumbbell preacher curls 3x10-15
. Finger curls to failure for 2 sers
. Neck curls superset for 2 sets.
Day 2: strength day (shoulders, triceps, biceps, upper back, forearms, neck)
. Barbell OHP 3x4-8 (heavy sets)
. Barbell/ Dumbbell curls 3x4-10 (heavy sets)
. Triceps skull-crushers 3x4-10 (heavy seats) + tricep dips to failure x3
. DB rows 3x8-12 + reverse curls 3x12-18
. Neck curls superset for 2 sets.
Day 3: Day off
Day 4: (Upper back, Upper chest, Lower chest, shoulders, triceps, forearms, neck, Lower abs)
. Incline dumbbell bench press 3x10-12 + weighted chin-ups/ pull-ups 3x4-10
. Dumbbell overhead press 3x8-12 + rear delt flys to failure 3x12-18 + lateral raises 3x10-12
. Dumbbell rows (upper back focus) 3x10-15 + body weight chest focused dips 3x6-8
. Pronated wrist curls to failure for 2 sets
. Neck curls superset for 2 sets . Leg raises to failure for 2 or 3 sets depending on energy Day 5: Arm focused day (Upper back, lats, lower chest, Biceps, triceps, forearms, neck)
. Tricep skullcrushers (heavy set) 3x6-10 + close grip bench 3x5-8 + weighted pull-ups
. Barbell/ dumbbell curls 3x5-8 (heavy set) + body weight dips 3x6-10
. Barbell/ dumbbell reverse curls 3x10-15 (light set) + barbell/ dumbell tricep skullcrushers/ overhead extensions 3x12-15 (light set) + triceps dips to failure x3
. Finger curls for 2 sets
. Neck curls superset for 2 sets.
Day 6: Lower focused day (Quads, Hamstrings, Upper back, Lats, shoulders, forearms, calves, abs)
(Recommended warmup of body weight jump squats)
. Squats OR Bulgarian split squats 3x8-10
. Romanian deadlift OR deadlift OR Hamstring dumbbell curl 3x10-15 + pull-ups 3x5-10 . Lat focused dumbbell rows + behind the body/ regular rear delt rows OR rear delt flys OR rear delt skiiers 3x15-20 + lateral raises 3x10-15
. Finger curls 3x10-15 + single leg/ regular weighted calve raises to failure x3
. Neck curls superset x2
. Leg raises 2x10-15 + crunches to failure for 2 sets
Day 7: Day off