Gorillas only
Intermediate program for strength and muscle development designed specifically for targeting the build of a western lowland gorilla
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 8–12 reps |
| 2 | Seated Row (Cable) | 3 | 8–12 reps |
| 3 | Bench Press (Close Grip) | 4 | 8–12 reps |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 5B | Bicep Curl (Cable) | 3 | 10–15 reps |
| Superset | |||
| 6A | Lateral Raise (Cable) | 3 | 10–15 reps |
| 6B | Rear Delt Fly (Cable) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps |
| 2 | One Arm Bent Over Row | 4 | 8–12 reps |
| 3 | Chest Press (Machine) | 3 | 8–12 reps |
| 4 | Chin-Up (Bodyweight) | 3 | 8–12 reps |
| Superset | |||
| 5A | Bench Press (AM) | 4 | 8–12 reps |
| 5B | Preacher Curl (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 6A | Lateral Raise (Dumbbell) | 4 | 8–12 reps |
| 6B | Hammer Curl | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 8–10 reps |
| 2 | Leg Curl | 3 | 10–12 reps |
| 3 | Leg Press (45 Degrees) | 3 | 8–12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 5A | Bicep Curl (EZ Bar) | 3 | 21 reps |
| 5B | Dip (Bodyweight) | 3 | 15 reps |
| Superset | |||
| 6A | Overhead Tricep Extension (Dumbbell) | 3 | 10–12 reps |
| 6B | Alternating Dumbbell Curl | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 2 | Squat (Smith Machine) | 2 | 10 reps |
| 3 | Leg Extension | 3 | 10–15 reps |
| 4 | Shoulder Press (Machine) | 4 | 8–12 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 5B | Bicep Curl (Cable) | 3 | 10–15 reps |
| Superset | |||
| 6A | Dip (Bodyweight) | 3 | 15 reps |
| 6B | Alternating Dumbbell Curl | 3 | 10–15 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gorillas only is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 40 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.
Gorillas only is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gorillas only 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.
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