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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
May 08, 2024 02:25
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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
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 4
1
Squat (Barbell)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
4 Reps
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
4 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
4 Reps
60%
70%
80%
2
Seated Row (Cable)
2 Sets
7 Reps
@7.5
3
Chin-Up (Weighted)
2 Sets
7 Reps
38%
4
Face Pull
3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
2 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
38%
3
Pull-Up (Weighted)
3 Sets
8 Reps
38%
4
Face Pull
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
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 4
1
Squat (Barbell)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
5 Reps
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
6 Sets
3 Reps
2 Reps
5 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
5 Reps
60%
70%
80%
2
Seated Row (Cable)
2 Sets
7 Reps
@7.5
3
Chin-Up (Weighted)
2 Sets
7 Reps
40%
4
Face Pull
3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
2 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
40%
3
Pull-Up (Weighted)
3 Sets
8 Reps
40%
4
Face Pull
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
Day 2
1
Bench Press (Paused)
1 Set
1 Set
3 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 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
4 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
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
4 Reps
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
4 Reps
60%
70%
80%
3
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 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
1 Set
3 Reps
2 Reps
2 Reps
60%
70%
80%
4
Abs Crunch (Weighted)
3 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Sets
3 Reps
2 Reps
5 Reps
60%
70%
85%
2
Seated Row (Cable)
2 Sets
7 Reps
@7.5
3
Chin-Up (Weighted)
2 Sets
7 Reps
43%
4
Face Pull
3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Sets
3 Reps
2 Reps
5 Reps
60%
70%
85%
2
Bench Press (Paused)
1 Set
1 Set
5 Sets
3 Reps
2 Reps
5 Reps
60%
70%
85%
3
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
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
3 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
43%
3
Pull-Up (Weighted)
3 Sets
8 Reps
43%
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
4 Sets
3 Reps
2 Reps
4 Reps
60%
70%
90%
2
Bench Press (Paused)
1 Set
1 Set
4 Sets
3 Reps
2 Reps
4 Reps
60%
70%
90%
3
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
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
3 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
3 Reps
2 Reps
2 Reps
60%
70%
80%
2
Dip (Weighted)
2 Sets
7 Reps
45%
3
Pull-Up (Weighted)
3 Sets
8 Reps
45%
4
Face Pull
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
4 Sets
3 Reps
2 Reps
4 Reps
60%
70%
90%
2
Seated Row (Cable)
2 Sets
7 Reps
@7.5
3
Chin-Up (Weighted)
2 Sets
7 Reps
45%
4
Face Pull
3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
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
3 Sets
3 Reps
2 Reps
2 Reps
60%
70%
80%
4
Abs Crunch (Weighted)
3 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
2 Reps
3 Reps
60%
70%
95%
2
Bench Press (Paused)
1 Set
1 Set
3 Sets
3 Reps
2 Reps
3 Reps
60%
70%
95%
3
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
2 Reps
3 Reps
60%
70%
95%
2
Seated Row (Cable)
2 Sets
7 Reps
@7.5
3
Chin-Up (Weighted)
2 Sets
7 Reps
50%
4
Face Pull
3 Sets
8 Reps
@10
5
Bicep Curl (Dumbbell)
2 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
50%
3
Pull-Up (Weighted)
3 Sets
8 Reps
50%
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
1 Set
3 Reps
2 Reps
1 Reps
60%
70%
100%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
2 Reps
1 Reps
60%
70%
100%
3
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
1 Reps
60%
70%
100%
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
Day 2
1
Bench Press (Paused)
1 Set
1 Set
4 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 1
1
Squat (Barbell)
1 Set
1 Set
3 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
1 Set
3 Reps
2 Reps
2 Reps
60%
70%
80%
4
Abs Crunch (Weighted)
3 Sets
10 Reps
@8