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Gorilla Mode

by Austin01

Program Description

This program will test you mentally and physically. Only those who are dedicated to staying in the gym and finishing your workout should take this program!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 02, 2025 07:07
  • Last Edited
    Jun 18, 2025 12:55

Summary

Unleash your inner beast with Gorilla Mode, an 8-week program designed to transform your physique through intense, structured training. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, focusing on major muscle groups like legs and chest to maximize strength and hypertrophy. Each workout is meticulously crafted to push your limits, featuring essential lifts like barbell squats and bench presses, along with targeted accessory work. Equip yourself with the full gym setup and prepare to elevate your performance and redefine your fitness journey!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Leg Extension
4
12-15 reps
-
3
Leg Curl
4
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
4
12-15 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Tricep Pushdown (Cable)
3
15-20 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
6
Samson Leg Raise
4
6-8 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
6-8 reps
4-6 reps
2-4 reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4
12-15 reps
-
3
Seated Row (Cable)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
10-12 reps
-
5
Shrug (Barbell)
4
15-20 reps
-
6
Back Extension
3
12-15 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
12-15 reps
8-10 reps
-
-
2
Goblet Squat
4
10-12 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Lunge (Kettlebell)
3
10-12 reps
-
5
Samson Leg Raise
4
6-8 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
15-20 reps
-
2
Bicep Curl (Dumbbell)
3
15-20 reps
-
3
Shoulder Press (Machine)
4
12-15 reps
-
4
Shoulder Circuit
3
5-8 reps
-
5
Tricep Pushdown (Cable)
3
15-20 reps
-
6
Bicep Curl (Barbell)
3
15-20 reps
-
7
Samson Leg Raise
4
6-8 reps
-
8
Cardio
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
2
Leg Extension
4 Sets
12-15 Reps
-
3
Leg Curl
4 Sets
12-15 Reps
-
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Samson Leg Raise
4 Sets
6-8 Reps
-
7
Cardio
1 Set
20 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
4 Sets
12-15 Reps
-
3
Chest Fly (Machine)
4 Sets
12-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
5
Dip (Bodyweight)
3 Sets
8-12 Reps
-
6
Samson Leg Raise
4 Sets
6-8 Reps
-
7
Cardio
1 Set
20 mins
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
4-6 Reps
2-4 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
4 Sets
12-15 Reps
-
3
Seated Row (Cable)
4 Sets
12-15 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
-
5
Shrug (Barbell)
4 Sets
15-20 Reps
-
6
Back Extension
3 Sets
12-15 Reps
-
7
Samson Leg Raise
4 Sets
6-8 Reps
-
8
Cardio
1 Set
20 mins
-
Day 4
1
Squat (Barbell)
3 Sets
2 Sets
12-15 Reps
8-10 Reps
-
-
2
Goblet Squat
4 Sets
10-12 Reps
-
3
Seated Calf Raise
3 Sets
12-15 Reps
-
4
Lunge (Kettlebell)
3 Sets
10-12 Reps
-
5
Samson Leg Raise
4 Sets
6-8 Reps
-
6
Cardio
1 Set
20 mins
-
Day 5
1
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
-
3
Shoulder Press (Machine)
4 Sets
12-15 Reps
-
4
Shoulder Circuit
3 Sets
5-8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
6
Bicep Curl (Barbell)
3 Sets
15-20 Reps
-
7
Samson Leg Raise
4 Sets
6-8 Reps
-
8
Cardio
1 Set
20 mins
-