Intermediate–AdvancedFree

Gorilla Glutes

Gorilla's dont skip booty day

Vanilla G· Oct 2025

iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

This intermediate/advanced program is targeting the posterior, glutes hams and upper back

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

8.7%

Glutes

8.4%

Quadriceps

8.3%

Triceps

7.5%

Biceps

7.1%

Lats

7.1%

Abs

6.9%

Hamstrings

6.8%

Chest

6.8%

Front Delts

6.1%

Middle Delts

Rear Delts

4.5%

Forearms

3.8%

Lower Back

2.6%

Calves

2.6%

Cardio

2.6%

Adductors

1.8%

Abductors

1.3%

Other

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	10–15 reps	@7–10
2	Stiff Leg Deadlift	2	4–8 reps	@8–10
3	Hip Thrust (Machine)	2	6–10 reps	@8–10
4	Leg Extension	2	8–15 reps	@8–10
5	Hip Abductor (Machine)	2	8–15 reps	@8–10
6	Box Jump	2	4–10 reps	@8–10
7	Standing Calf Raise	2	8–15 reps	@8–10
Superset
8A	Hanging Leg Raise	2	8–12 reps	@8–10
8B	Ab Wheel	2	10–15 reps	@8–10
9	Stair Climber	1	20–30 min	@7–9

#	Exercise	Sets	Reps	Load
1	Shoulder Press Smith Machine	2	6–10 reps	@8–10
Superset
2A	One Arm Lateral Raise (Cable)	2	8–15 reps	@8–10
2B	Rear Delt Fly (Machine)	2	8–12 reps	@8
3	Incline Bench Press (Dumbbell)	2	4–10 reps	@8–10
4	Chest Fly (Machine)	2	8–12 reps	@8–10
5	Pull-Up (Weighted)	2	4–8 reps	@8–10
6	T-Bar Row	2	8–12 reps	@8–10
Superset
7A	Bayesian Curl	2	8–12 reps	@8–10
7B	Hammer Curl (Cable)	2	6–10 reps	@8
Superset
8A	Overhead Tricep Extension (Cable)	2	6–12 reps	@8–10
8B	Tricep Extension (Machine)	2	6–10 reps	@8–10
9	Treadmill	1	20–30 min	@6–10

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	8–12 reps	@8–10
2	Squat (Smith Machine)	2	4–8 reps	@8–10
3	Pendulum Squat	3	6–10 reps	@8–10
4	Romanian Deadlift (Barbell)	2	4–8 reps	@8–10
5	Hip Adductor (Machine)	2	8–15 reps	@8–10
6	Standing Calf Raise	2	8–15 reps	@8–10
Superset
7A	Windshield Wipers	2	4–10 reps	@8–10
7B	Cable Crunch	2	8–15 reps	@8–10
8	Stair Climber	1	20–30 min	@8

#	Exercise	Sets	Reps	Load
1	Rear Delt Fly (Machine)	2	8–15 reps	@8–10
2	Seated Shoulder Press (Dumbbell)	2	4–8 reps	@8–10
3	Lateral Raise (Cuffed) Bench Variation	2	8–12 reps	@8–10
4	Incline Bench Press (Barbell)	2	4–8 reps	@8–10
5	Pec Deck (Machine)	2	8–15 reps	@8–10
6	Incline Cable Chest Press	2	6–12 reps	@8–10
7	Dip (Weighted)	1	6–12 reps	@8–10
Superset
8A	V-Handle Tricep Pushdown (Cable)	2	8–12 reps	@8–10
8B	Skull Crusher	2	6–10 reps	@8–10
9	Treadmill	1	20–30 min	@6–10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Neutral Grip, Bodyweight)	2	4–10 reps	@8–10
2	Deadlift (Barbell)	2	4–8 reps	@8–10
3	High Row	2	6–12 reps	@8–10
4	Lat Pulldown (Neutral Grip)	2	8–15 reps	@8–10
5	Low Row	2	8–12 reps	@8–10
Superset
6A	Incline Curl (Dumbbell)	2	6–10 reps	@8–10
6B	Concentration Curl	2	8–12 reps	@8–10
Superset
7A	Wrist Curls	2	6–12 reps	@8–10
7B	Reverse Wrist Curl (Dumbbell)	2	8–12 reps	@8–10

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Gorilla Glutes is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.

Gorilla Glutes is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Gorilla Glutes 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.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android