Gorilla
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8 reps | — |
| 2 | 12 reps | — | ||
| 2 | Bench Press (Dumbbell) | 1 | 8 reps | @6 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 3 | Chest Press (Machine) | 1 | 12 reps | @9 |
| 1 | 12 reps | @9.5 | ||
| 1 | 12 reps | @10 | ||
| 4 | Shoulder Press (Machine) | 1 | 8 reps | @6 |
| 1 | 8 reps | @6.5 | ||
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @9.5 | ||
| 1 | 15 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 20 reps | @9 |
| 2 | 20 reps | @9.5 | ||
| 1 | 20 reps | @10 | ||
| 6 | Cable Crossover | 2 | 15 reps | — |
| 2 | 0 reps | — | ||
| 7 | Lying Rear Lateral Raise | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 8 | Bench Press (Dumbbell) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 8 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 2 | Leg Extension | 3 | 15 reps | @9 |
| 3 | Lunge (Barbell) | 2 | 20 reps | @9 |
| 4 | Leg Press | 3 | 15 reps | @10 |
| 5 | Lying Leg Curl | 1 | 15 reps | @7 |
| 1 | 15 reps | @7.5 | ||
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8.5 | ||
| 1 | 15 reps | @9 | ||
| 6 | Standing Calf Raise | 2 | 0 reps | @8 |
| 1 | 0 reps | @9 | ||
| Superset | ||||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Lat Pulldown (Single Arm) | 2 | 15 reps | @9.5 |
| 3 | Bent Over Row (Barbell, Paused) | 3 | 12 reps | @9.5 |
| Superset | ||||
| 5 | Incline Dumbbell Row | 2 | 12 reps | @9.5 |
| 6 | Standing Pullover (Cable) | 2 | 15 reps | @9.5 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 15 reps | @9.5 |
| 8 | Bicep Curl (Cable) | 2 | 15 reps | @9.5 |
| 9 | Skull Crusher | 3 | 15 reps | @9.5 |
| 10 | Bicep Curl (EZ Bar) | 3 | 15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | Incline Chest Press (Machine) | 1 | 8 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @9.5 | ||
| 3 | Dip (Bodyweight) | 2 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 4 | Bench Press (Close Grip) | 2 | 15 reps | — |
| 5 | Single Arm Tricep Extension (Cable) | 3 | 12 reps | — |
| 6 | Decline Bench Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 7 | Pec Deck (Machine) | 3 | 12 reps | @8 |
| 8 | Bench Press (Close Grip) | 2 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 12 reps | @7.5 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 2 | T-Bar Row | 1 | 12 reps | @7.5 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 3 | Pull-Up (Bodyweight) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 4 | Bicep Curl (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 5 | Hammer Curl | 1 | 15 reps | @8 |
| 2 | 15 reps | @9.5 | ||
| 6 | Smith Machine Shrugs | 1 | 15 reps | @8 |
| 1 | 15 reps | @8.5 | ||
| 1 | 15 reps | @9 | ||
| 7 | Lat Pulldown (Single Arm) | 2 | 15 reps | @9.5 |
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, Gorilla 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 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 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gorilla 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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