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Gorilla Prog

by Krifa
1 athletes joined

Program Description

This is a program to max out if you can follow. then after this try to max out at 105% or 110% if the 100% and 105% is easy. Good luck and eat well. You got this. Cautious do not do it for more than 8 weeks. And do not restart it directly.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 01, 2024 09:34
  • Last Edited
    Jun 18, 2025 10:50

Summary

Unleash your inner beast with the Gorilla Prog, an intense 8-week program designed for serious lifters ready to transform their strength and physique. Committing to just 4 days a week, you'll tackle a mix of foundational barbell lifts like squats and deadlifts, alongside targeted accessory exercises to build muscle and enhance performance. Each session is crafted to push your limits, ensuring you gain strength and definition across all major muscle groups. Get ready to elevate your training and see results that roar!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.3%
Glutes
13.7%
Hamstrings
10.8%
Chest
10.5%
Upper Back
8.6%
Triceps
7.2%
Abs
5.5%
Front Delts
5.4%
Lower Back
5.1%
Lats
4.7%
Rear Delts
3.9%
Adductors
3.8%
Biceps
3.1%
Middle Delts
2.1%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
1
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
35%
3
Pull-Up (Weighted)
1
8 reps
35%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
38%
3
Pull-Up (Weighted)
1
8 reps
38%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
40%
3
Pull-Up (Weighted)
1
8 reps
40%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
35%
3
Pull-Up (Weighted)
1
8 reps
35%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
43%
3
Pull-Up (Weighted)
1
8 reps
43%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
45%
3
Pull-Up (Weighted)
1
8 reps
45%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
50%
3
Pull-Up (Weighted)
1
8 reps
50%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
1
7 reps
35%
3
Pull-Up (Weighted)
1
8 reps
35%
4
Face Pull
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
3 reps
60%
70%
80%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
35%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
4 reps
60%
70%
80%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
38%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
60%
70%
80%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
40%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
4 reps
60%
70%
80%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
35%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
5 reps
60%
70%
85%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
43%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
4 reps
60%
70%
90%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
45%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
3 reps
60%
70%
95%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
50%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
60%
70%
100%
2
Seated Row (Cable)
1
7 reps
RPE 7.5
3
Chin-Up (Weighted)
1
7 reps
35%
4
Face Pull
1
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
3 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
3 reps
60%
70%
80%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
4 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
4 reps
60%
70%
80%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
5 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
5 reps
60%
70%
80%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
4 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
4 reps
60%
70%
80%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
5 reps
60%
70%
85%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
5 reps
60%
70%
85%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
4 reps
60%
70%
90%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
4 reps
60%
70%
90%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
3 reps
60%
70%
95%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
3 reps
60%
70%
95%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
1 reps
60%
70%
100%
2
Bench Press (Paused)
1
1
1
3 reps
2 reps
1 reps
60%
70%
100%
3
Back Extension (Weighted)
1
10 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
2 Reps
60%
70%
80%
2
Leg Curl
3 Sets
10 Reps
@7.5
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
2 Reps
60%
70%
80%
4
Abs Crunch (Weighted)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
6 Sets
2 Reps
3 Reps
2 Reps
60%
70%
80%
2
Dip (Weighted)
2 Sets
7 Reps
35%
3
Pull-Up (Weighted)
3 Sets
8 Reps
35%
4
Face Pull
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
3 Reps
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
3 Reps
60%
70%
80%
3
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
3 Reps
60%
70%
80%
2
Seated Row (Cable)
2 Sets
7 Reps
@7.5
3
Chin-Up (Weighted)
2 Sets
7 Reps
35%
4
Face Pull
3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8