Vanilla Gorilla

**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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Standing Calf Raise

Hanging Knee Raise

Squat 1

Bench Press (Barbell)

Deadlift (Barbell)

Barbell Row

Tricep Extension (Dumbbell)

Bench Press 2 / Deadlift 1

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Bench Press 1 / OHP 1

Rear Delt Fly (Dumbbell)

Bench Press 3 / OHP 2

Front Squat (Barbell)

Squat 2

Plank

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