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BoostcampPNG

Gorillas only

by Eli K.
1 athletes joined

Program Description

Efficient workouts To look like great ape (real one) in as little time possible

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 13, 2025 02:36
  • Last Edited
    Jan 21, 2025 10:40
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Bench Press (Close Grip)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Chest Fly (Cable)
4
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Lateral Raise (Cable)
3
10-15 reps
-
6B
Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Curl
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
21 reps
-
5B
Dip (Bodyweight)
3
15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
6B
Alternating Dumbbell Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
One Arm Bent Over Row
4
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Chin-Up (Bodyweight)
3
8-12 reps
-
5A
Bench Press (AM)
4
8-12 reps
-
5B
Preacher Curl (Dumbbell)
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
4
8-12 reps
-
6B
Hammer Curl
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Smith Machine)
2
10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Shoulder Press (Machine)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
10-15 reps
-
6A
Dip (Bodyweight)
3
15 reps
-
6B
Alternating Dumbbell Curl
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
6A
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6B
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
One Arm Bent Over Row
4 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
8-12 Reps
-
5A
Bench Press (AM)
4 Sets
8-12 Reps
-
5B
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
6A
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
6B
Hammer Curl
4 Sets
8-12 Reps
-
Day 2
1
Squat (Smith Machine)
4 Sets
8-10 Reps
-
2
Leg Curl
3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
21 Reps
-
5B
Dip (Bodyweight)
3 Sets
15 Reps
-
6A
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
6B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Smith Machine)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Shoulder Press (Machine)
4 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
6A
Dip (Bodyweight)
3 Sets
15 Reps
-
6B
Alternating Dumbbell Curl
3 Sets
10-15 Reps
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