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Gorilla making

by Jakob J.

Program Description

**Gorilla Making** is a dynamic 1-week program designed to elevate your strength and muscle definition through a focused 5-day split. Each session targets key muscle groups with a blend of compound and isolation movements, including exercises like the Incline Bench Press and Romanian Deadlift. With a mix of machines and free weights, this program ensures balanced development and maximizes your gains. Get ready to unleash your inner beast and transform your physique in just one week!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 03:57
  • Last Edited
    Aug 12, 2025 12:20

Summary

Unleash your inner beast with the Gorilla Making program! Over the course of one week, this intense 5-day regimen targets all major muscle groups, combining cable, machine, and free weight exercises for a comprehensive workout. Each session is designed to maximize strength and muscle growth, featuring movements like the Incline Bench Press and Romanian Deadlift. Whether you're looking to bulk up or refine your physique, this program will help you build a powerful, sculpted body. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.5%
Hamstrings
10.1%
Triceps
9.3%
Chest
8.9%
Lats
8.9%
Quadriceps
8.5%
Front Delts
8.1%
Middle Delts
7.8%
Upper Back
7.4%
Abs
6.2%
Glutes
5.4%
Rear Delts
3.1%
Lower Back
3.1%
Adductors
1.6%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Chest Supported Row (Dumbbell)
1
-
5
Lat Pulldown
1
-
6
Overhead Extension (EZ Bar)
1
-
7
Preacher Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Squat (Smith Machine)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
-
2
Incline Bench Press (Smith Machine)
1
-
3
Pec Deck (Machine)
1
-
4
Lat Pulldown
1
-
5
Bent Over Row (Barbell)
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bayesian Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Squat (Smith Machine)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Cable Crunch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Cable)
1
-
3
Reverse Pec Deck
1
-
4
Overhead Extension (EZ Bar)
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Incline Pushdown (Cable)
1
-
7
Hammer Curl (Cable)
1
-
Week 1
1 / 1 Weeks
Day 1
1
Lateral Raise (Cable)
1 Set
-
2
Incline Bench Press (Smith Machine)
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Chest Supported Row (Dumbbell)
1 Set
-
5
Lat Pulldown
1 Set
-
6
Overhead Extension (EZ Bar)
1 Set
-
7
Preacher Curl (EZ Bar)
1 Set
-
Day 2
1
Seated Hamstring Curl
1 Set
-
2
Squat (Smith Machine)
1 Set
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Leg Extension
1 Set
-
5
Cable Crunch
1 Set
-
Day 3
1
Lateral Raise (Cable)
1 Set
-
2
Incline Bench Press (Smith Machine)
1 Set
-
3
Pec Deck (Machine)
1 Set
-
4
Lat Pulldown
1 Set
-
5
Bent Over Row (Barbell)
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Bayesian Curl
1 Set
-
Day 4
1
Seated Hamstring Curl
1 Set
-
2
Squat (Smith Machine)
1 Set
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Leg Extension
1 Set
-
5
Cable Crunch
1 Set
-
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
-
2
Lateral Raise (Cable)
1 Set
-
3
Reverse Pec Deck
1 Set
-
4
Overhead Extension (EZ Bar)
1 Set
-
5
Preacher Curl (EZ Bar)
1 Set
-
6
Incline Pushdown (Cable)
1 Set
-
7
Hammer Curl (Cable)
1 Set
-