Overview

Harambe System offers various effective training splits to suit all fitness levels. The program here is ideal for beginners, with each session lasting 10-20 minutes. As you advance, the programming adapts. For a premium workout tracker with many different programs, download Harambe Fit (iOS / Android).

Training Split Explanation:

Each workout day is either a Push Day or a Pull Day, with varying intensities: Medium, Heavy, or Light.

• Medium Days: Aim for 15-30 reps per set
• Heavy Days: Aim for 8-15 reps per set
• Light Days: Aim for 30-40 reps per set

Intensity determines the repetition range to reach fatigue. After reaching your max reps, perform as many partial reps as possible to maximize muscle engagement.For comprehensive follow along videos taking you through Pull or Push Days go here.

Using the bar and platform:

Click here to learn how to load a band on a bar. Click here to learn how to load bands using doubled or singled configurations.

Warm-up: Start with an easy set of 12 reps.

Cadence: Lift with control. Avoid jerking to maintain band tension.

During the first 6 weeks follow the 3 day cycle:

1. Medium Push Day
2. Medium Pull Day
3. Rest Day

After 6 weeks progress to the 7 day cycle:

1. Medium Push Day
2. Medium Pull Day
3. Heavy Push Day
4. Heavy Pull Day
5. Light Push Day
6. Light Pull Day
7. Rest Day

Ways to Progress:

1. Add Volume: Increase sets or reps every 6-12 weeks.
2. Add Tension: Stack bands or use Spacers for more tension. Longer ropes decrease tension.
3. Slow Down Cadence: Control the tempo, especially if plateauing with tension progression.

Advanced Program:

• For more volume, try the HaramBro program, available for free in our Facebook group. Advanced trainees can cycle between HaramBro (6-8 weeks) and Gorilla Gains (1-2 weeks) for deload periods.

Scroll down for explanations of what to do on each day as well as links to how-to videos.

Push Day

Exercise Sets:

• Perform one set of each exercise, doing as many reps as possible.

Increasing Tension:

• Increase tension if you exceed the recommended rep range using Spacers or stacking bands.

Volume Progression:

• Optional: Add back squats and split squats for more leg volume.
• For pecs, add a set of push-ups to failure after 12 weeks.

Cadence:

• Maintain control during movements.
• Lower yourself slowly during squats, especially on light days, aiming for a 2-4 second lowering phase.

Exercises:

1. Bench Press (doubled)
2. Overhead Press (singled)
3. Tricep Extension (doubled)
4. Front Squats (singled)
5. Back Squats (doubled with Blue Ropes)
6. Split Squats (singled)

Pull Day

Exercise Sets:

• Perform one set of each exercise, doing as many reps as possible.

Increasing Tension:

• Increase tension if you exceed the recommended rep range.

In a Hurry:

• Skip shrugs if short on time.

Volume Progression:

• Add a set to failure of pull-ups after 12 weeks for additional volume.

Cadence:

• Maintain control during all movements.
• On light days, perform reps slowly, with a 2-4 second lowering phase.

Exercises:

1. Romanian Deadlift (doubled)
2. Bent-Over Rows (doubled)
3. Ferro Curls (singled)
4. Calf Raises (doubled)
5. Shrugs (doubled)

Rest Day

On a rest day, take it easy and let your body recover. Light activities like stretching or a gentle walk can help keep you moving without overdoing it. Make sure you get enough sleep and eat well to support muscle repair and growth.