Gorilla Workout

Day 1 Chest/ Shoulders

Incline Barbell Bench (Follow Percentages)
Dumbbell Incline Bench 4 sets of 6-4 reps
Decline Bench or Dips 3 sets 10-6 reps
Dumbbell Shoulder Press 2 sets 15-10 reps (squeeze tight)
2 set front raise
1 set side laterals
2 sets of power cleans
Heavy Ab Workout

Day 2 Legs/ Back

Squat (Follow Percentages)
Wide Stance Good Mornings 2 sets 10-6 reps
Leg Press 3 sets 15-10 reps
Glute Ham Raise or Stiff Leg Deadlift 2 sets 10-6 reps
Speed Deadlifts 6 sets of 1 ( 65 percent of max)
Single Leg Squats 3 sets of 8
Dumbbell Row- 2 sets of 10-6 reps
Heavy Ab Workout

Day 3 Arms

Standing Military Press 5x5 or Close Grip Bench 5x5
Seated Military Press 3 sets 10-6 or Close Grip Bench 10-8-6-4
^^^^Pick one Military Press than a Close Grip second or Close Grip first and Military Press 2nd
Heavy Ab Workout
Pin Presses 3 sets of 6-4 reps (shorter rest period) 
Decline or Incline Close Grip Bench 3 sets 8-4 reps
Heavy Hammer Curls 2 sets of 6-4 reps
Chinups 1 set til failure

Day 4 Back/Legs

Deadlift (follow Percentages)
Speed Deadlifts off a deficit (1 inch or 2 inch) 8 sets of 3 50% max (optional)
Barbell Rows 3 sets of 6 reps
Front Squats 2 sets of 5 reps
Dumbbell Rows/T- Bar Rows/ Seated Rows/ or Lat Pulldowns 2 sets of 10-6 reps
Wide Stance Good mornings 2 sets of 6-4 reps
1 set of power cleans until failure
Heavy Ab Workout

Percentages

Week 1- 1st set- 75% of max (5 reps) 2nd set- 80% of max (5 reps) 3rd set- 85% of max (5 reps)
Week 2- 1st set- 80% of max (3 reps) 2nd set- 85% of max (3 reps) 3rd set- 90% of max (3 reps)
Week 3- 1st set-75% of max (5 reps) 2nd set- 85% of max (3 reps) 3rd set- 95% of max (1 rep)
Week 4- You decide!! either DE LOAD workout 3 sets of 5, 60%, then 65%, then 70%
OR Max out....Pyramid up doing singles, then pyramid down doing reps for example....
135x 5 185x2 225x1 245x1 (245 was what you did for a 1rm for the day) now pyramid down
225 for 3-4 reps, then 185 for 7-10 reps, then 135 for 15-10 reps
OR REPEAT CYCLE STARTING FROM WEEK 1

Contact me for personal advice

alex10ghossein@gmail.com

The Growth Workout (Raw Strength, Some Hypertrophy)

Day 1- Chest and Shoulder Press Movement

Rotate Each week with Percentages from Waves

Bench Press- 4 sets of 4 at 82%                                                                 

                1 set rep out

Dynamic Bench- 6 sets of 3 at 65%                                                           

Standing Military Press- 7 sets of 2 at 88 %                                           

                1 set rep out

Chest Accessory Exercise - 3 sets 10-6 reps

Rack Press- 2 sets 10-6 reps

Chest Accessory Exercise - 3 sets 10-6 reps

Power Clean- 4 sets of 4 at 82 %                                                                               

1 set explosive single leg squats until failure (optional)

Rotator Cuff Work- 2 sets

Heavy Abs

Day 2- Legs and Lower Back

Rotate Each week with Percentages from Waves

Squats- 4 sets of 4 at 83%                                                                            

                1 set rep out

Dynamic Box Squat- 6 sets of 3 at 65%                                   

One Leg Squats- 5 sets

Hamstring Accessory Lift- 5 sets 15-6 reps

Quadricep Accessory Lift- 3 sets 10-6 reps

Calf Accessory Exercise- 5 sets 20-12 reps

Lower Back Accessory Exercise- 3 sets 10-6 reps

Power Clean- 1 set until failure (10-6 reps)

1 set explosive single leg squats until failure (optional)

Rotator Cuff Work- 2 sets

Heavy Abs

Day 3- Triceps, Biceps, and Shoulder Raise and fly Movement

Close Grip Bench- 7 sets of 2 at 88%                                                                       

                1 set rep out

Chin Ups- 3 sets until failure or Barbell Curls- 3 sets 10-6

Tricep Accessory Lift- 4 sets 10-8-6-4

Front Raise- 1 set until failure 12-8 reps

Hammer Curls- 2 sets 10-6 reps

Dumbbell Fly- 1 set until failure 10-6 reps

Side Raise- 1 set until failure 12-8 reps

Rear Lateral Raise- 1 set until failure 12-8 reps

Power Clean- 7 sets of 2 at 88 %                                                                                               

1 set explosive single leg squats until failure (optional)

Rotator Cuff Work- 2 sets

Heavy Abs

Day 4- Back and Traps

Deadlift- 4 sets of 4 reps 83%                                                                     

                1 set rep out

Dynamic Deadlift- 6 sets of 3 reps 65%                                                                  

Pullups or Chinups- 3 sets until failure

Back Accessory Exercise- 3 sets 15-8

Trap Accessory Exercise- 2 sets 15-8 reps

Back Accessory Exercise- 3 sets 15-8 reps

Trap Accessory Exercise- 2 sets 15- 8 reps

Power Clean- 1 set until failure (10-6 reps)

1 set explosive single leg squats until failure (optional)

Rotator Cuff Work- 2 sets

Heavy Abs

Notes

Rotate Rack Press and Standing Military Press Each Week, First Exercise Always follows strength wave, and the second exercise keeps the reps between 10-6 reps. 

Rotate Close Grip Bench Press and Close Grip Floor Press each week.  The first exercise always must follow the strength wave.  The tricep accessory exercise can only be one of the following and the reps must be 10-8-6-4.  Close Grip Bench, Floor Close Grip Bench, or 4 board close grip bench press. 

Chest Accessory Exercise can be one of the following.  Incline Barbell, Incline Dumbbell, Flat Dumbbell, Decline Bench, or Dips

Quadricep Accessory can be one of the following.  Step Ups, Bulgarian Split Squats, Leg Press, or Front Squats

Hamstring Accessory Lifts can be one of the following.  Stiff Leg Deads, Glute Ham Raises, or Good Mornings

Lower Back Accessory Lifts can be one of the following.  Reverse Hyper or Regular Hyper

Back Accessory Lifts can be one of the following.  T bar Rows, Barbell Rows, Dumbbell Rows, or Rack Pull

Trap Accessory Exercise can be any kind of shrug.

Calf Exercise can be any kind of calf raise. 

Prilepin’s chart strength wave

Wave 1                

4 sets of 4 at 82%

Wave 2                                

7 sets of 2 at 88%

Wave 3

2 sets of 2 at 92%

3 sets of 1 at 95%-100%

Growth Workout (Powerlifting/Strength/Mass)

Day 1- Shoulders and triceps

Shoulders

Standing Military Press (dumbbell or barbell)- 4 sets 10-8-6-4 or 8-6-4-2

Reverse Pec Deck or Bent dumbbell Lateral Raise- 1 set until failure 15-8 reps

Front Raise (barbell or dumbbell)- 1 set until failure 15-8 reps

Side Laterals or Upright Rows (dumbbell or barbell) 1 set until failure 15-8 reps

Rotator Cuff Work

Triceps

Close Grip Bench- 4 sets 10-8-6-4

Skull Crusher (any variation)- 1 set until failure 12-6 reps

Any variation cable pressdown- 1 set until failure 20-15 reps

Explosion Exercise- Power Clean (Heavy Day)- 1 set until failure 8-4 reps

Day 2- Legs

Quads

Squats- 4 sets 10-8-6-4 or 8-6-4-2

Dynamic Squat- 8 sets 3 reps (50% of 1 rep max)

Pick 1 

Front Squat- 1 set until failure 10-6

Leg Press- 1 set until failure 15-6

Pick 1

Step Up- 1 set until failure 20-15 reps

Bulgarian Split Squat- 1 set until failure 20-15 reps

Pick 1

Lunge- 1 set until failure 20-10 reps

Leg Extensions- 1 set until failure 30-15 reps

Hamstrings

Safety Squat Bar Good morning or Regular Good Morning 3 sets 15-8 reps

Stiff Leg Deadlift- 1 set until failure 20-8 reps

Glute Ham Raise- 1 set until failure 10-6 reps

Reverse Hyper Extension or Lying Leg Curl- 1 set until failure 12-6 reps

Calf Raises- 4 sets 20-10 reps

Explosion Exercise- Power Clean (Light Day)- 1 set until failure 15-10 reps

Day 3- Chest biceps

Chest

Bench Press- 4 sets 10-8-6-4 or 8-6-4-2

Dynamic Bench- 8 sets 3 reps (50% of one rep max)

Incline Bench (barbell or dumbbell)-1 set until failure 8-4 reps

Weighted Dips- 1 set until failure 15-6 reps

Incline Dumbbell Fly or Flat Dumbbell Fly– 1 set until failure 15-10 reps

Dumbbell Pullover or Flat Dumbbell Bench- 1 set until failure 10-6 reps

Biceps

Barbell Curl or Chinups- 2 sets until failure 10-4 reps

Hammer Curls or Reverse Curl- 2 sets until failure 10-4 reps

Explosion Exercise- Power Clean (Heavy Day)- 1 set until failure 8-4 reps

Day 4- Back

Back

Deadlift- 4 sets 10-8-6-4 or 8-6-4-2

Dynamic Deadlift- 8 sets 3 reps (50 % of 1 rep max)

Rack Pull or Barbell Row- 1 set until failure 10-6 reps

Pullups- 1 set until failure

T-Bar Row or Dumbbell Row- 1 set until failure 15-8 reps

Seated Cable Row or Lat Pulldown- 1 set until failure 15-10 reps

Traps

Bent Dumbbell Shrugs- 1 set until failure 20-10 reps

Barbell or Dumbbell Shrug- 1 set until failure 20-10 reps

Explosion Exercise- Power Clean (Light Day)- 1 set until failure 15-10 reps

The Growth Workout (Bodybuilder/Cutting)

Day 1- Shoulders, triceps

 Shoulders
Military Press, Dumbbell Press, or Arnold Press 4 sets 15 12 10 8 or 12 10 8 6

Reverse Pec Deck or Bent (cable or dumbbell) Lateral Raise 2 sets 15-8 reps

Front Raise (barbell, dumbbell, cable) 2 sets 15-8 reps

Side Laterals or Upright Rows (cable or barbell) 2 sets 15-8 reps

                -1 triple drop set after last set

Rotator Cuff Work

 Triceps
Close Grip Bench Press 4 sets 10 8 6 4

Skull Crusher (any variation)- 3 sets 10-6

Any variation cable pressdown- 2 sets 20-15 reps

                -1 drop set after last set

Day 2- Quads, Hams, Calves

 Quads
Squats- 4 sets 20-15-10-5 or 15-12-10-8 or 12-10-8-6

Pick 1  

Hack Squat- 3 sets 15-6

Leg Press- 3 sets 15-6

Pick 1

Step Up- 2 sets 20-15 reps

Bulgarian Split Squat- 2 sets 20-15 reps

Lunge- 2 sets 20-10 reps

Leg Extensions- High reps 3 sets 50- 20 reps

                2 drop sets

 Hams
Glute Ham Raise- 2 sets 8 reps

Safety Squat Bar Good morning or Regular Good morning- 2 sets 20-10 reps

Stiff Leg Deads (Barbell or Dumbbell)- 2 sets 20-15-10 or 15-8

Cable or Machine Hamstring Curls- 2 sets 50-20 reps

                1 drop set
 Calves
Calf Raises (Machine or Barbell)- 5 sets 30-10 reps

Day 3- Chest, biceps

 Chest
Bench Press or Incline Bench- 4 sets 15-12-10-8 or 12-10-8-6 or 10-8-6-4

Weighted Dips- 2 sets 20-6 reps

Incline Dumbbell Fly/ Flat Dumbbell Fly/ or Cable Crossover – 2 sets 15-10 rep

                1 drop set

Incline Dumbbell Bench or Flat Dumbbell Bench- 2 sets 12-6 reps

Dumbbell Pullover- 2 sets 30-20 reps

 Biceps
Barbell Curl or Bent over Barbell Curl  - 3 sets 20-15-10 or 15-12-10 or 12-10-8-or 10-8-6

Hammer Curls or Reverse Curl- 2 sets 10-6 reps

Cable Curls/ Concentration Curl/ or Spider Curls/or dumbbell curl- 1 triple drop set HIGH REPS

Day 4- Back, Traps

 Back
Deadlift or Rack Pull- 4 sets 15-12-10-8 or 12-10-8-6 or 10-8-6-4

Pullups or Chinups- 3 sets til failure

Barbell Row/Dumbbell Row/ or T Bar Row- 3 sets 15-8

Seated Cable Row or Lat Pulldown- 2 sets 15-10 reps

                1 drop set til failure

 Traps
Bent Dumbbell Shrugs- 2 sets 20-10 reps

Barbell or Dumbbell Shrug- 2 sets 20-10 reps

Power Clean or Snatch- 2 sets 10-6 reps

Close Grip Upright Row(Cable or Barbell)- 2 sets 15-10 reps

                1 drop set til failure