The Gorilla Gains Program

Introduction

There are many effective training splits and Harambe System can do them all. The program described here is great for getting started. Each workout session takes about 10-20 minutes, and the programming can grow with you as you advance in your training. For a more traditional pull/push/legs approach go here.

Training split explanation: Each work day of this workout program is either a Push Day or Pull Day, with intensities: Medium, Heavy, or Light. The intensity indicates the repetition range you want to aim for when going to fatigue for every set. During Medium Days you hit fatigue around 15-30 reps, Heavy Days aim for 8-15 reps, and on Light Days aim for 30-40 reps. After you have maximized your reps, try to immediately do as many partial reps (where you don't complete the full range) as possible.

Using the bar and platform: To see how to load bands using doubled or singled configurations click here (here is a video showing how to load a band on a bar). The rule of thumb is if the bar is above the waist, use a singled configuration. We recommend you prestretch your bands before singled movements. Inspect your equipment before use.

Warm-up: We recommend you do an easy set of 12 reps before the first movement of each work day.

Cadence: More important than how fast you complete each repetition is lifting with control. Jerking cheats the force curve of the bands and should be avoided.

Keep tension: Do not let the band go slack during any movements. If you hear any ratcheting noise from the band during your reps, you are losing 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

Progressive overload: there are three ways to progress: add more volume, add more tension, or slow down your cadence. With Harambe System, all three options are always available to you. Between each cycle, depending on your previous performance and as described on each work day below, you might decide to progress in tension. You do this by stacking bands, or by using our Spacers and different sized ropes. Spacers increase tension, while longer ropes will decrease tension. Volume progression should be considered every 6-12 weeks, and cadence progression is a more advanced technique that can be used if you plateau with tension progression. A more advanced version of this program with twice the volume is the HaramBro Split Program. Advanced trainees might want to cycle between HaramBro (6-8 weeks) and Gorilla Gains (1-2 weeks), with Gorilla Gains serving as deload.

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


Push Day

Do one set of each of the following exercises doing as many reps as possible hitting as many reps depending on whether the day is Light, Medium, or Heavy.

Increase tension if you find yourself exceeding the recommended rep range. During Medium Days you hit fatigue around 15-30 reps, Heavy is 8-15 reps, and Light is 30-40. 

Volume progression: back squats and split squats are optional. Add them if you want to add more volume for your legs. To add more volume for your pecs, consider adding one set to failure of push-ups after 12 weeks.

Click on an image to zoom.

Band doubled

Band singled

OVERHEAD PRESS

How-to

Band doubled

TRICEP EXTENSION

How-to

Band singled

FRONT SQUATS

How-to

Band doubled

Band singled

SPLIT SQUATS

How-to

FYI: The model in these movement photos is the founder of Harambe System. He built his all-natural physique using Harambe System over 2 years. Follow him on Instagram.


Pull Day

Do one set of each of the following exercises doing as many reps as possible hitting as many reps depending on whether the day is Light, Medium, or Heavy.

Increase tension if you find yourself exceeding the recommended rep range. During Medium Days you hit fatigue around 15-30 reps, Heavy is 8-15 reps, and Light is 30-40. 

If you're in a hurry, skip shrugs.

Volume progression: consider adding one set to failure of pull-ups after 12 weeks.

Click on an image to zoom.

Band doubled

ROMANIAN DEADLIFT

How-to

Band doubled

BENT-OVER ROWS

How-to

Band singled

FERRO CURLS

How-to

Band doubled

SHRUGS

How-to

Band doubled

CALF RAISES

How-to


Rest Day

Do one of these activities to keep your body moving. Your muscles are recovering, so don’t get too intense today:

WALK

RUN

BIKE

SWIM