Gorilla Smack Systems

Build strength and size
This program is every other day if possible.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Hip Adductor (Machine)

Hip Abductor (Machine)

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

legs (strength)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Chest (strength)

Pull-Up (Weighted)

Deadlift (Barbell)

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Cable Rope Curls

Back/BI (strength)

Military Press (Barbell)

Behind-the-Neck Push Press

Bradford Press

Shrug (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Close Grip Bench Press (Smith Machine)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Shoulder/Tri (strength)

Ballerina Squats

Deficit Step Back Lunge

Hack Squat

Hamstring Curl

Calf Raise (Machine)

Legs (Hypertrophy)

Chest (Hypertrophy)

Back/BI (hypertrophy)

Rope Single Arm Tricep Extensions (Front And Back)

Shoulder/tri(hypertrophy)

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