Vanilla Gorilla - Banana Shake 🍌

This program is for intermediate to advanced lifters. This program is to help you stop using fluff to fill your workouts and focus more on the muscles that need bringing up to create that x frame.

Please use smart progression with the rep ranges, once you can complete the top number of reps per each exercise, up the weight and then start from the bottom range. I also think x2 progression is a good method whereby you up the weight on the final set and aim for the lower number of reps. As the weeks progress you can add weight to set 1&2 whilst set 3 is always slightly ahead.

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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

Leg Extension

Hack Squat

Lying Leg Curl

Belt Squat RDLs

Hip Abductor (Machine)

Standing Calf Raise

Hanging Leg Raise

Lower

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Chest Press (Machine)

Kelso Shrug

Lat Pulldown

Concentration Curl

Hammer Curl

V-Handle Tricep Pushdown (Cable)

UPPER

Incline Bench Press (Barbell)

Chest Fly (Machine)

Pull-Up (Weighted)

Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Leg Curl

Pendulum Squat

Hip Thrust (Machine)

Hip Adductor (Machine)

Lower 

Cable Crunch

Rear Delt Row (Archer Variation) Cable

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