Program Description
Efficient workouts To look like great ape (real one) in as little time possible
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedJan 13, 2025 02:36
- Last EditedJun 18, 2025 11:09
Summary
Unleash your inner beast with the "Gorillas Only" 8-week program, designed for those ready to conquer their upper body strength. Committing just 4 days a week, you'll engage in a variety of targeted exercises, including incline bench presses and cable rows, ensuring balanced development of your chest, back, and arms. This program combines supersets and progressive overload to maximize gains and build muscle endurance. Get ready to transform your physique and dominate the weights like never before!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
-
2
Seated Row (Cable)3 Sets
8-12 Reps
-
3
Bench Press (Close Grip)4 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
5B
Bicep Curl (Cable)3 Sets
10-15 Reps
-
6A
Lateral Raise (Cable)3 Sets
10-15 Reps
-
6B
Rear Delt Fly (Cable)3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
2
One Arm Bent Over Row4 Sets
8-12 Reps
-
3
Chest Press (Machine)3 Sets
8-12 Reps
-
4
Chin-Up (Bodyweight)3 Sets
8-12 Reps
-
5A
Bench Press (AM)4 Sets
8-12 Reps
-
5B
Preacher Curl (Dumbbell)4 Sets
8-12 Reps
-
6A
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
6B
Hammer Curl4 Sets
8-12 Reps
-
Day 2
1
Squat (Smith Machine)4 Sets
8-10 Reps
-
2
Leg Curl3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
5A
Bicep Curl (EZ Bar)3 Sets
21 Reps
-
5B
Dip (Bodyweight)3 Sets
15 Reps
-
6A
Overhead Tricep Extension (Dumbbell)3 Sets
10-12 Reps
-
6B
Alternating Dumbbell Curl3 Sets
10-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Squat (Smith Machine)2 Sets
10 Reps
-
3
Leg Extension3 Sets
10-15 Reps
-
4
Shoulder Press (Machine)4 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
5B
Bicep Curl (Cable)3 Sets
10-15 Reps
-
6A
Dip (Bodyweight)3 Sets
15 Reps
-
6B
Alternating Dumbbell Curl3 Sets
10-15 Reps
-