Banana Shake 🍌

Unleash your inner beast with the "Vanilla Gorilla - Banana Shake" program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you’ll tackle a balanced mix of upper and lower body workouts, focusing on strength and hypertrophy through a variety of machines and free weights. Each session is crafted to challenge your limits, ensuring you build muscle effectively while mastering your technique. Get ready to transform your physique and elevate your performance!

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

Seated Shoulder Press (Dumbbell)

Y Raise

Lateral Raise (Machine)

Preacher Curl (EZ Bar)

Concentration Curl

Hammer Curl (Cable)

Single Arm Overhead Tricep Extension

V-Handle Tricep Pushdown (Cable)

Seated Dip (Machine)

Sharms

Please use the first lift as a gauge of progression. Put all your might into the first lift 

Incline Bench Press (Barbell)

Chest Fly (Machine)

Bench Press (Dumbbell)

T-Bar Row

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Rear Delt Row (Archer Variation) Cable

Overhead Tricep Extension (Cable)

UPPER

Leg Extension

Pendulum Squat

Single Leg Press

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)

Pec Deck (Machine)

Keenan Flaps

High Row

Kelso Shrug

Single Arm Rear Delt Cable Fly

Bicep Curl (Cable)

Leg Curl

Leg Press

Hip Thrust (Machine)

Back Extension (Weighted)

Hip Adductor (Machine)

Cable Crunch

Lower 

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