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