Gorilla's strength training program

Training program designed to gain strength and perfect for hypertrophy

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Larsen Press (Barbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

T-Bar Row

Bicep Curl (Dumbbell)

Wrist Curls

Chest & Back + Arm accessories

Squat (Barbell)

Front Squat (Barbell)

Sumo Squat

Leg Extension

Lying Leg Curl

Reverse Lunge (Barbell)

Standing Calf Raise

Cable Crunch

Leg day (squat Focus)

Bench Press (Close Grip)

Chest Fly (Machine)

Seated Military Press (Smith Machine)

Skull Crusher (Barbell)

Push Day

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Military Press (Barbell)

Single Arm Pushdown

Deadlift (Barbell)

Shoulders & Full Arms+Deadlift

Deload 1

Deload 2

Deload 3

Sumo Deadlift (Barbell)

Deadlift (Paused)

Lat Pulldown (Close Grip)

Bent Over Row (Barbell)

Shrug (Barbell)

Pull day

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