GORILLA FITNESS PLAN
Add strength and size — train the whole body, eat enough, prioritize protein.
You want to get stronger and build muscle. That means eating at or slightly above maintenance — a lean-ish surplus — and training every major muscle group twice a week.
DAILY SHAPE
Calories
Eat at maintenance or a small surplus (about +200–300 cal). You can't build much on a big deficit. Prioritize protein and let the training drive the growth — adjust to how you're recovering.
The plate
A protein at every meal (bigger portions than Lean Down), smart carbs around training, and plenty of veg.
Protein
Protein is the build material — include a protein source at every meal and snack.
A DAY ON THIS PLAN
Breakfast
Eggs with oats and a banana.
Lunch
Chicken with rice and veg.
Dinner
Beef or salmon with potato and broccoli.
Snack
Post-workout whey and a banana; later, Greek yogurt with peanut butter.
FOODS THIS PLAN IS BUILT AROUND
Whole-food staples, with their Gorilla score. Scan one in-store to check the exact product you're holding.
Protein
Chicken Breast
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Chicken Thigh
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Lean Ground Beef
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Lean Ground Turkey
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Eggs
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Plain Greek Yogurt
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Cottage Cheese
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Salmon
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Canned Tuna (in water)
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Carbs
Rolled Oats
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Brown Rice
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Quinoa
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Potato
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Whole-Grain Bread
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Fats
Natural Peanut Butter
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Almonds
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Walnuts
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Extra-Virgin Olive Oil
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Avocado
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Produce
Banana
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Supplement
Whey Protein Isolate
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The treat
A bigger post-workout treat fits here — the surplus has room for it.
THE ROUTINE
Full-body, 2–3 sets of 8–12 reps, 3× a week (e.g. Mon/Wed/Fri) — hitting every major muscle group at least twice.
THE MOVES
Beginner-friendly, no equipment. Start with the gentle version and only progress when it feels good.
Feet shoulder-width, sit hips back and down to at least parallel, knees tracking over toes, chest up. Drive through the heels.
Wide stance, toes turned out ~30°, squat straight down keeping knees pushed out over the toes. Squeeze glutes at the top.
Step forward and lower until both knees are ~90°, front knee over the ankle. Push back to standing. Torso stays upright.
Step backward and drop the back knee toward the floor, front shin vertical. Drive through the front heel to return. Easier on the knees than forward.
From knees, hands under shoulders, keep a straight line from knees to head. Lower the chest, then press up — no sagging hips.
Hands just wider than shoulders, body in one rigid line, lower until elbows are ~90°, then press up. Brace the core the whole time.
Hands on a bench or counter, body straight, lower chest to the edge and press back up. The higher the surface, the easier.
Lie on your back, feet flat, drive hips up by squeezing your glutes until shoulders-hips-knees form a line. Don't arch the lower back.
Forearms under shoulders, body a straight line from head to heels. Squeeze glutes and brace the core — don't let hips sag or pike.
Stack shoulder over elbow, lift hips so your body is a straight diagonal line. Hold steady; keep the top shoulder pulled back.
On hands and knees, extend the opposite arm and leg to full length, keeping hips level. Pause, return, switch. Move slow.
Rise onto the balls of your feet, pause at the top, lower slowly under control. Hold a wall for balance if needed.
Plant the whole foot on a sturdy step, drive through that heel to stand tall, control the way down. Don't push off the bottom foot.
Slide down a wall until thighs are parallel to the floor, knees over ankles. Hold, breathing steadily — don't rest hands on legs.
How to level up
Move to harder variations (knee → full push-ups; add a step for step-ups) and add sets or reps over time. Making it harder is the whole game.
This is guidance, not a prescription. These plans are sensible starting points built for a general beginner — they are not medical or dietitian advice. Everyone's body and needs are different.
Gorilla Fuel scores products so you can choose well — it doesn't replace a doctor, dietitian, or trainer.