Intermediate–AdvancedFree

Gorilla : Just Get Jacked

WARNING!! Do not follow this program, you might get too Jacked. (Perhaps get thrown into the zoo)

abdul khayum· Dec 2024

194athletes running this program

Free on iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

80 min

6 days/week moderate volume program focusing on the upper body, especially the muscles that actually make you look jacked. Here's the schedule - Mon - Chest, biceps & side delts Tue - Back & Triceps Wed - Legs Thurs - Chest & shoulders Fri - ARMS BABY! Sat - Back Sun - Rest Use a double progression method, increase weight whenever you achieve the desired rep, you know the drill. The program is best followed on a caloric surplus diet, I.e on a bulk. The program doesn't have deload weeks as it's optional, if you are on a bulk and feel perfectly fine then no problem but if you are on a cut or just struggling after a few weeks or so then take a deload week. IMPORTANT - This program calls for self regulation, pay attention to yourself and your workout/progression, for example, if you have a stubborn biceps like mine that never get sore and need high volume and intensity to grow then add a set or two, if you are the opposite and don't need much volume then reduce a set or two. Same goes for deload weeks, if you need them then take it and if you don't then keep going. Please read the instructions as well. Make sure to warm up really well and take proper rests between sets, this program is not intended to be done quickly. Take your time.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13.6%

Triceps

12.4%

Biceps

10.1%

Lats

9.8%

Chest

9.5%

Front Delts

8.7%

Middle Delts

7.5%

Rear Delts

5.2%

Quadriceps

Hamstrings

4.3%

Forearms

4.1%

Abs

2.9%

Calves

2.7%

Glutes

2.4%

Lower Back

1.1%

Adductors

0.5%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	6–8 reps	@9
2	Incline Bench Press (Smith Machine)	2	6–8 reps	@9
3	Chest Press (Machine)	2	10–12 reps	@10
4	Preacher Curl (Dumbbell)	3	8–12 reps	@9–10
5	Hammer Curl	3	8–12 reps	@10
6	Lateral Raise (Cable)	2	10–15 reps	@10
7	Lateral Raise (Dumbbell)	2	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–8 reps	@9
2	Incline Bench Press (Smith Machine)	2	6–8 reps	@9
3	Chest Press (Machine)	2	12–15 reps	@10
		1	—	—
4	Seated Shoulder Press (Dumbbell)	3	8–10 reps	@10
5	Lateral Raise (Cable)	2	10–15 reps	@10
6	Lateral Raise (Dumbbell)	2	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	1	8–12 reps	@9
		1	6–8 reps	@9
2	Leg Press	2	8–12 reps	@9
3	Leg Extension	3	10–15 reps	@10
4	Seated Hamstring Curl	2	10–15 reps	@10
5	Romanian Deadlift (Barbell)	2	8–10 reps	@9
6	Standing Calf Raise	4	10–20 reps	@10
7	Shrug (Barbell)	3	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	8–12 reps	@9
2	Cable Pullovers	2	10–15 reps	@10
3	Chest Supported Row (Machine)	2	8–12 reps	@10
4	Barbell Row	2	8–12 reps	@10
5	Rear Delt Fly (Cable)	3	10–15 reps	@10
6	Shrug (Barbell)	3	15–20 reps	@10
7	Side Crunch (Cable)	3	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Leaning Tricep Extension	2	8–12 reps	@10
2	Tricep Extension (Cable)	2	10–15 reps	@10
3	Triceps Pushdown	3	8–12 reps	@10
4	Bayesian Curl	2	10–15 reps	@10
5	Preacher Curl (Dumbbell)	2	8–12 reps	@10
6	Bicep Curl (Barbell)	2	8–12 reps	@10
7	Reverse Forearm Curl (Ez Bar)	4	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	8–12 reps	@9
2	Cable Pullovers	2	10–15 reps	@10
3	Single Arm Iso Row	2	8–12 reps	@10
4	Barbell Row	2	8–12 reps	@10
5	Leaning Tricep Extension	4	8–12 reps	@10
6	Triceps Pushdown	2	8–12 reps	@10
7	Rear Delt Fly (Cable)	3	10–15 reps	@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Gorilla : Just Get Jacked is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 80 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 : Just Get Jacked is structured around 6 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Gorilla : Just Get Jacked 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.

Get started

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