Gorilla making
Unleash your inner strength and power up your physique in just one week—transform into a powerhouse with Gorilla Making!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 1 | 0 reps |
| 2 | Incline Bench Press (Smith Machine) | 1 | 0 reps |
| 3 | Pec Deck (Machine) | 1 | 0 reps |
| 4 | Chest Supported Row (Dumbbell) | 1 | 0 reps |
| 5 | Lat Pulldown | 1 | 0 reps |
| 6 | Overhead Extension (EZ Bar) | 1 | 0 reps |
| 7 | Preacher Curl (EZ Bar) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 0 reps |
| 2 | Squat (Smith Machine) | 1 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 4 | Leg Extension | 1 | 0 reps |
| 5 | Cable Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 1 | 0 reps |
| 2 | Incline Bench Press (Smith Machine) | 1 | 0 reps |
| 3 | Pec Deck (Machine) | 1 | 0 reps |
| 4 | Lat Pulldown | 1 | 0 reps |
| 5 | Bent Over Row (Barbell) | 1 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 1 | 0 reps |
| 7 | Bayesian Curl | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 0 reps |
| 2 | Squat (Smith Machine) | 1 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 4 | Leg Extension | 1 | 0 reps |
| 5 | Cable Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 0 reps |
| 2 | Lateral Raise (Cable) | 1 | 0 reps |
| 3 | Reverse Pec Deck | 1 | 0 reps |
| 4 | Overhead Extension (EZ Bar) | 1 | 0 reps |
| 5 | Preacher Curl (EZ Bar) | 1 | 0 reps |
| 6 | Incline Pushdown (Cable) | 1 | 0 reps |
| 7 | Hammer Curl (Cable) | 1 | 0 reps |
Common questions
Yes, Gorilla making is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Gorilla making is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gorilla making is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
