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Vanilla Gorilla

by Gary E.

Program Description

**Vanilla Gorilla** is a dynamic 4-week strength training program designed to challenge your limits and enhance your lifting prowess. With 20 training days packed into just a month, this program focuses on compound movements like squats, bench presses, and deadlifts, ensuring a comprehensive approach to building strength across all major muscle groups. Each session is crafted to push your intensity, featuring a mix of rep ranges and techniques, from AMRAPs to progressive overload. Get ready to unleash your inner beast and transform your physique with this structured and effective training regimen!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 12:15
  • Last Edited
    Aug 06, 2025 01:45
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
1
1
1
1
4 reps
7 reps
10 reps
15 reps
85%
75%
65%
50%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
3 reps
6 reps
80%
75%
2
Overhead Press (Barbell)
1
1
1
1
3 reps
5 reps
7 reps
10 reps
90%
80%
70%
60%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
2
Overhead Press (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
95%
85%
75%
60%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
2
Overhead Press (Barbell)
3
1
1
5 reps
7 reps
10 reps
80%
70%
60%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Standing Calf Raise
5
15 reps
-
3
Hanging Knee Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
70%
80%
2
Deadlift (Barbell)
4
6
5 reps
3 reps
80%
60%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
2
3
6
1 reps
3 reps
3 reps
90%
85%
65%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
3 reps
1 reps
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
6
3 reps
70%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
100%
3
Barbell Row
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
1
1
1
1
4 reps
7 reps
10 reps
15 reps
85%
75%
65%
50%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
1
1
1
1
3 reps
5 reps
7 reps
10 reps
90%
80%
70%
60%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
95%
85%
75%
60%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
3
1
1
5 reps
7 reps
10 reps
80%
70%
60%
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
4
10 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
8 reps
5 reps
-
-
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
5 reps
3 reps
-
-
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
1 reps
-
-
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
AMRAP
100%
2
Barbell Row
4
10 reps
-
3
Standing Calf Raise
5
15 reps
-
4
Hanging Knee Raise
5
20 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Standing Calf Raise
5 Sets
15 Reps
-
3
Hanging Knee Raise
5 Sets
20 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
70%
80%
2
Deadlift (Barbell)
4 Sets
6 Sets
5 Reps
3 Reps
80%
60%
3
Barbell Row
4 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
7 Reps
10 Reps
15 Reps
85%
75%
65%
50%
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
7 Reps
10 Reps
15 Reps
85%
75%
65%
50%
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
4 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
Day 5
1
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
-
-
2
Barbell Row
4 Sets
10 Reps
-
3
Standing Calf Raise
5 Sets
15 Reps
-
4
Hanging Knee Raise
5 Sets
20 Reps
-