Gorilla : Just Get Jacked

6 days/week moderate volume program focusing on the upper body, especially the muscles that actually make you look jacked. 

Here's the schedule -

Mon - Chest, biceps & side delts

Tue - Back & Triceps

Wed - Legs

Thurs - Chest & shoulders

Fri - ARMS BABY! 

Sat - Back

Sun - Rest


Use a double progression method, increase weight whenever you achieve the desired rep, you know the drill. 

The program is best followed on a caloric surplus diet, I.e on a bulk.

The program doesn't have deload weeks as it's optional, if you are on a bulk and feel perfectly fine then no problem but if you are on a cut or just struggling after a few weeks or so then take a deload week.

IMPORTANT - This program calls for self regulation, pay attention to yourself and your workout/progression, for example, if you have a stubborn biceps like mine that never get sore and need high volume and intensity to grow then add a set or two, if you are the opposite and don't need much volume then reduce a set or two. Same goes for deload weeks, if you need them then take it and if you don't then keep going.

Please read the instructions as well.

Make sure to warm up really well and take proper rests between sets, this program is not intended to be done quickly. Take your time.

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Week 1

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Preacher Curl (Dumbbell)

Hammer Curl

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Squat (Smith Machine)

Leg Press

Leg Extension

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Standing Calf Raise

Shrug (Barbell)

Lat Pulldown

Cable Pullovers

Chest Supported Row (Machine)

Barbell Row

Rear Delt Fly (Cable)

Side Crunch (Cable)

Leaning Tricep Extension

Tricep Extension (Cable)

Triceps Pushdown

Bayesian Curl

Bicep Curl (Barbell)

Reverse Forearm Curl (Ez Bar)

Single Arm Iso Row

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