The Gorilla Gains Program.

A foundational hypertrophy system designed for the Harambe ecosystem. Ideal for beginners, efficient for busy professionals, and adaptable for advanced athletes.

⏱ 10-20 Mins/Session ⚡️ High Intensity 📈 Progressive Overload
Get the Harambe Fit App Watch Follow Along Videos

How the Program Works

1

The Split

Workouts alternate between Push Days (Chest/Quads/Triceps) and Pull Days (Back/Hamstrings/Biceps).

2

The Intensity

Intensity varies to manage fatigue.
Medium: 15-30 reps
Heavy: 8-15 reps
Light: 30-40 reps

3

The Execution

Perform one set of each exercise to failure. Once you hit the rep goal, use Spacers or stack bands to increase tension.

🔧

Loading the Bar

Learn how to properly load a band.
⚙️

Configuring Bands

Doubled vs. Singled setups explained.

Your Training Schedule

Phase 1: Weeks 1 - 6

The Foundation (3-Day Cycle)

Rotate through these three days repeatedly for the first 6 weeks.

Medium Push
Medium Pull
Rest Day
⬇ Progress after 6 weeks ⬇
Phase 2: Week 7+

The Evolution (7-Day Cycle)

Move to a weekly schedule with varied intensity to break plateaus.

Mon: Medium Push
Tue: Medium Pull
Wed: Heavy Push
Thu: Heavy Pull
Fri: Light Push
Sat: Light Pull
Sun: Rest

Push Day Workout

Chest, Shoulders, Triceps, Quads
📝 Instructions: Perform one set of each exercise to failure.

Cadence: Control the eccentric (lowering) phase, especially on squats.

Pull Day Workout

Back, Biceps, Hamstrings, Calves
📝 Instructions: Perform one set of each exercise to failure.

Tip: If short on time, skipping shrugs is acceptable.

📈 Add Volume

Stalling progress or have more time? Consider adding one or two sets per exercise.

🐌 Slow Cadence

Control the tempo if plateauing with tension.

🚀 Advanced?

Try the HaramBro Program (Free in our FB Group).