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
- LevelAdvanced
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJun 02, 2025 07:07
- Last EditedJun 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!
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 Extension4 Sets
12-15 Reps
-
3
Leg Curl4 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 Raise4 Sets
6-8 Reps
-
7
Cardio1 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 Raise4 Sets
6-8 Reps
-
7
Cardio1 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 Extension3 Sets
12-15 Reps
-
7
Samson Leg Raise4 Sets
6-8 Reps
-
8
Cardio1 Set
20 mins
-
Day 4
1
Squat (Barbell)3 Sets
2 Sets
12-15 Reps
8-10 Reps
-
-
2
Goblet Squat4 Sets
10-12 Reps
-
3
Seated Calf Raise3 Sets
12-15 Reps
-
4
Lunge (Kettlebell)3 Sets
10-12 Reps
-
5
Samson Leg Raise4 Sets
6-8 Reps
-
6
Cardio1 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 Circuit3 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 Raise4 Sets
6-8 Reps
-
8
Cardio1 Set
20 mins
-