Question 1

Is Gorilla's strength training program free?

Accepted Answer

Yes, Gorilla's strength training program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 80 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.

Question 4

How many days per week?

Accepted Answer

Gorilla's strength training program 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Gorilla's strength training program 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.

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	10 reps	@6.5–7
		3	4 reps	@6.5–7
2	Larsen Press (Barbell)	2	6 reps	@6.5–7
3	Incline Bench Press (Smith Machine)	2	8 reps	@10
4	Lat Pulldown	3	12 reps	@10
5	T-Bar Row	2	8 reps	@10
6	Bicep Curl (Dumbbell)	2	8 reps	@10
7	Wrist Curls	3	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	10 reps	@6.5
		3	4 reps	@6.5
2	Front Squat (Barbell)	2	6 reps	@7
3	Sumo Squat	2	6 reps	@7
4	Leg Extension	2	12 reps	@10
5	Lying Leg Curl	2	8 reps	@10
6	Reverse Lunge (Barbell)	2	6 reps	@10
7	Standing Calf Raise	2	12 reps	@10
8	Cable Crunch	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Cable)	2	6–8 reps	@10
2	Lateral Raise (Dumbbell)	2	6–8 reps	@10
3	Seated Shoulder Press (Dumbbell)	2	6–8 reps	@9.5
4	Military Press (Barbell)	2	6–8 reps	@9.5
		1	6–8 reps	@7
5	Skull Crusher (Barbell)	2	6–8 reps	@10
6	Single Arm Pushdown	2	6–8 reps	@9.5
Superset
7A	Bicep Curl (Dumbbell)	2	6–8 reps	@10
7B	Wrist Curls	2	10–15 reps	@10
8	Deadlift (Barbell)	1	3 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6 reps	@6–6.5
		2	4 reps	@6.5–7
2	Bench Press (Close Grip)	2	6 reps	@6.5–7
3	Incline Bench Press (Smith Machine)	2	6–8 reps	@9.5–10
4	Chest Fly (Machine)	2	8–10 reps	@9.5–10
5	Seated Military Press (Smith Machine)	2	6–8 reps	@8–9
6	Skull Crusher (Barbell)	2	6–8 reps	@10
7	Cable Crunch	2	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	5 reps	@7.5–8
2	Sumo Deadlift (Barbell)	2	5 reps	@7.5–8
3	Deadlift (Paused)	2	5 reps	@7
4	Lat Pulldown (Close Grip)	2	8–12 reps	@9–10
5	Bent Over Row (Barbell)	1	3–5 reps	@9–9.5
		2	6–8 reps	@9–9.5
6	Shrug (Barbell)	2	6–10 reps	@10
7	Bicep Curl (Dumbbell)	2	6–8 reps	@10
8	Wrist Curls	2	10–12 reps	@10

Gorilla's strength training program

Overview

Who it's for

Muscle engagement

Common questions

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