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BoostcampPNG

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
    May 08, 2024 02:25
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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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Star
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Star
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
6
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
2
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
2
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
2
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
3
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
3
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
3
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
2 reps
2 reps
60%
70%
80%
2
Leg Curl
3
10 reps
RPE 7.5
3
Deadlift (Barbell)
1
1
1
3 reps
2 reps
2 reps
60%
70%
80%
4
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
35%
3
Pull-Up (Weighted)
3
8 reps
35%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
38%
3
Pull-Up (Weighted)
3
8 reps
38%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
40%
3
Pull-Up (Weighted)
3
8 reps
40%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
35%
3
Pull-Up (Weighted)
3
8 reps
35%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
43%
3
Pull-Up (Weighted)
3
8 reps
43%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6
3 reps
2 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
45%
3
Pull-Up (Weighted)
3
8 reps
45%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
6
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
50%
3
Pull-Up (Weighted)
3
8 reps
50%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
2 reps
3 reps
2 reps
60%
70%
80%
2
Dip (Weighted)
2
7 reps
35%
3
Pull-Up (Weighted)
3
8 reps
35%
4
Face Pull
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
3 reps
2 reps
3 reps
60%
70%
80%
2
Seated Row (Cable)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
35%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
3 reps
2 reps
4 reps
60%
70%
80%
2
Seated Row (Cable)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
38%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
3 reps
2 reps
5 reps
60%
70%
80%
2
Seated Row (Cable)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
40%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3 reps
2 reps
4 reps
60%
70%
80%
2
Seated Row (Cable)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
35%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
3 reps
2 reps
5 reps
60%
70%
85%
2
Seated Row (Cable)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
43%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
3 reps
2 reps
4 reps
60%
70%
90%
2
Seated Row (Cable)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
45%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
2 reps
3 reps
60%
70%
95%
2
Seated Row (Cable)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
50%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
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)
2
7 reps
RPE 7.5
3
Chin-Up (Weighted)
2
7 reps
35%
4
Face Pull
3
8 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
3 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
6
3 reps
2 reps
3 reps
60%
70%
80%
3
Back Extension (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
4 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
6
3 reps
2 reps
4 reps
60%
70%
80%
3
Back Extension (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
3 reps
2 reps
5 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
6
3 reps
2 reps
5 reps
60%
70%
80%
3
Back Extension (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
2 reps
4 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
2
3 reps
2 reps
4 reps
60%
70%
80%
3
Back Extension (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
3 reps
2 reps
5 reps
60%
70%
85%
2
Bench Press (Paused)
1
1
5
3 reps
2 reps
5 reps
60%
70%
85%
3
Back Extension (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
3 reps
2 reps
4 reps
60%
70%
90%
2
Bench Press (Paused)
1
1
4
3 reps
2 reps
4 reps
60%
70%
90%
3
Back Extension (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
2 reps
3 reps
60%
70%
95%
2
Bench Press (Paused)
1
1
3
3 reps
2 reps
3 reps
60%
70%
95%
3
Back Extension (Weighted)
3
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)
3
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