GORILLA WORKOUT

BEGINNER

What’s up, Dejan here!

You purchased my program because of
your strong will to become a true gorilla!

Congratulations, you made the first step. As I

started working out, what held progress back
the most was my lack of experience and knowl-
edge. I just did something but didn’t know an-
ything. In the beginning it wasn’t that much of
a problem, I had some success and some pro-
gress, but after a whiile i didn’t gain any muscle
or technical improvements. By following my pro-
gram and watching the videos I made for you,
you will know exactly how and what to do.

With my program you will gain strength, endur-

ance, explosivity, muscle and develop a solid
base for skills such as levers, planks and you’ll
be able to transition into weighted callisthenics!

That eliminates most, if not all beginner mis-

takkes everyone makes when starting to work
out. I wish you a lot of strength and motivation
to do your best, and to become a true gorilla

POWERED BY 25-SEVEN
TIPS FOR STARTERS
BEGINNER

Do every exercise slowly and with full control.

Feel the contracting and stretching of the muscles.

Awareness of body and mind is very important.

If you can’t do the recommend-

ed reps or sets, lower it to your abili-
ties and slowly increase over time.

Finish all of the recommended sets before moving

on to the next exercise. Don’t start with the next
set of exercising before finishing the exercise.

To prevent any injuries during any physical ac-

tivity, you need to perform a proper warming-up
before starting the workout. This is my person-
al gymnastics warming-up that I’ve been doing
since 1999 as a part of my workout program!

The sets marked in red are super-

sets. Treat them as such.

Click here for the video

POWERED BY 25-SEVEN
DAY 1 WEEK 1
CHEST & ABS

INCLINE CLAP PUSH UPS 5 SETS

8-15 REPS

WIDE PUSH UPS 4 SETS

10-12 REPS

INCLINE PUSH UPS 4 SETS

12-15 REPS

INCLINE DIAMOND PUSH UPS 4 SETS

8 REPS

BENCH DIPS 4 SETS

15 REPS

SIT UPS 5 SETS

12 REPS

LYING LEG RAISES 5 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 1
BACK

MUSCLE UP JUMPS 5 SETS

8-10 REPS

SHOULDER WIDTH PULL UPS 4 SETS

8 REPS

LYING PULL UPS 5 SETS

15 REPS

AUSTRALIAN PULL UPS 5 SETS

12-15 REPS

PULL UP HOLD 3 SETS

MAX

SUPERMAN LIFTS 5 SETS

15 REPS

POWERED BY 25-SEVEN
DAY 3 WEEK 1
LEGS & ABS

JUMP SQUATS 5 SETS

15 REPS

SQUATS 5 SETS
12-15 REPS

WALKING LUNGES 4 SETS

10 STEPS EACH LEG

STEPS UP 4 SETS
10 REPS EACH LEG

HAMSTRING BRIDGES 4 SETS

10 REPS EACH LEG

CALF RAISES 5 SETS

15 REPS

T-CROSS SIT UPS 4 SETS

10 REPS EACH LEG

HANGING KNEE RAISES 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 4 WEEK 1
SHOULDERS & ARMS

HANDSTAND WALL HOLD 5 SETS

10 SECONDS

HINDU PUSH UPS 4 SETS

12-15 REPS

PIKE PUSH UPS 4 SETS

8 REPS

CHIN UPS 5 SETS

6-8 REPS

HAMMER PULL UPS 4 SETS

8 REPS

CHIN UP HOLD 5 SETS

10 SECONDS

DIAMOND PUSH UPS 4 SETS

5 REPS

TRICEP EXTENSIONS 3 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 5 WEEK 1
HIIT & ABS

JUMP ROPE 10 SETS

30 - 90 SECONDS REST

SIT UPS 4 SETS

12 REPS

LYING LEG RAISES 4 SETS

12 REPS

RUSSIAN TWIST 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 1
REST

You know you’re hooked when a rest day

takes more discipline than working out.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 1 WEEK 2
CHEST & ABS

POWER PUSH UPS 5 SETS

6-8 REPS

SHOULDER WIDTH PUSH UPS 4 SETS

8-12 REPS

INCLINE PUSH UPS 5 SETS

12 REPS

DECLINE PUSH UPS 4 SETS

8 REPS

DIPS 4 SETS
5-8 REPS

BENCH DIPS 3 SETS

10 REPS

CRUNCHES 5 SETS
12 REPS

HANGING KNEE RAISES 5 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 2
BACK

MUSCLE UP JUMPS 5 SETS

10 REPS

WIDE PULL UPS 4 SETS

5-8 REPS

LYING PULL UPS 3 SETS

15 REPS

SITTING BEHIND THE NECK PULL UPS 4 SETS

8-10 REPS

HAMMER PULL UPS 4 SETS

8 REPS

AUSTRALIAN PULL UPS 5 SETS

15 REPS

POWERED BY 25-SEVEN
DAY 3 WEEK 2
LEGS & ABS

BOX JUMPS 5 SETS

12 REPS

SQUATS 5 SETS
15 REPS

CLOSED LEG SQUATS 4 SETS

12 REPS

STEP UPS 4 SETS

12 REPS EACH LEG

SINGLE LEG BODY WEIGHT DEADLIFTS 4 SETS

10 REPS EACH LEG

ONE LEG CALF RAISES 5 SETS

15 REPS EACH LEG

KNEE INS 5 SETS

20 REPS

HEEL TOUCHES 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 4 WEEK 2
SHOULDERS & ARMS

HANDSTAND WALL HOLD

5 SETS
12 SECONDS

CHIN UPS 4 SETS

8 REPS

PIKE PUSH UPS 4 SETS

10 REPS

CLOSED GRIP CHIN UPS 4 SETS

8 REPS

HINDU PUSH UPS 4 SETS

10 REPS

DIAMOND PUSH UPS 4 SETS

8 REPS

BACK SHOULDER PRESS 4 SETS

12 REPS

TRICEP EXTENSIONS 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 5 WEEK 2
HIIT & ABS

HIGH KNEES 10 SETS

30-90 SECONDS REST

BICYCLE CRUNCHES 5 SETS

20 REPS

PLANK HOLD 3 SETS

1 MINUTE

SIDE PLANK 3 SETS

30 SECONDS EACH SIDE

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 2
REST

Today, I will be useless as the G in Lasagna.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 1 WEEK 3
CHEST & BACK

INCLINE CLAP PUSH UPS 4 SETS

6-10 REPS

WIDE PUSH UPS 4 SETS

10-12 REPS

PULL UPS 4 SETS

8 REPS

INCLINE PUSH UPS 4 SETS

12-15 REPS

HAMMER PULL UPS 4 SETS

8 REPS

DECLINE PUSH UPS 4 SETS

8 REPS

AUSTRALIAN PULL UPS 4 SETS

15 REPS

POWERED BY 25-SEVEN
DAY 1 WEEK 3
CHEST & BACK

DIAMOND PUSH UPS 4 SETS

5-8 REPS

SUPERMAN LIFTS 4 SETS

15 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 3
REST

It’s not about having time. It’s about making time.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 3 WEEK 3
LEGS & SHOULDERS

JUMP SQUATS 4 SETS

15 REPS

PIKE PUSH UPS 4 SETS

12 REPS

SQUATS 4 SETS
15 REPS

HINDU PUSH UPS 4 SETS

12 REPS

RING Y PULLS 4 SETS

15 REPS

HAMSTRING BRIDGES 4 SETS

12 REPS

DIPS 4 SETS
5-8 REPS

POWERED BY 25-SEVEN
DAY 4 WEEK 3
ARMS

5 SETS
JUMP MUSCLE UPS
6-8 REPS
4 SETS
CHIN UPS
10 REPS

4 SETS
CLOSED GRIP CHIN UPS
8 REPS

5 SETS
HAMMER GRIP HOLD
15 SECONDS

5 SETS
DIAMOND PUSH UPS
6-8 REPS

TIGER PUSH UPS 4 SETS

12 REPS

4 SETS
TRICEP EXTENSIONS
12-15 REPS

POWERED BY 25-SEVEN
DAY 5 WEEK 3
HIIT & RBS

HIGH KNEES 10 SETS

30-90 SECONDS REST

HANGING KNEE RAISES 5 SETS

12 REPS

CRUNCHES 5 SETS
15 REPS

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 3
REST

Rest can be productive. Make it productive.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 1 WEEK 4
CHEST & ABS

INCLINE CLAP PUSH UPS 3 SETS

10 REPS

SLOW PUSH UPS 3 SETS

8 REPS

SLOW INCLINE PUSH UPS 4 SETS

10 REPS

INCLINE DIAMOND PUSH UPS 4 SETS

8 REPS

NEGATIVE DIPS 4 SETS

5-8 REPS

SIT UPS 4 SETS

10 REPS

HANGING KNEE RAISES 4 SETS

10 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 4
BACK

SHOULDER WIDTH PULL UPS 4 SETS

8 REPS

LYING PULL UPS 4 SETS

12 REPS

SITTING BEHIND THE NECK PULL UPS 4 SETS

12 REPS

AUSTRALIAN PULL UPS 4 SETS

12 REPS

SUPERMAN LIFT HOLDS 4 SETS

20 SECONDS

POWERED BY 25-SEVEN
DAY 3 WEEK 4
LEGS & ABS

JUMP SQUATS 4 SETS

8 REPS

SQUATS 4 SETS
12 REPS

LUNGES 4 SETS
8 REPS EACH LEG

STEP UPS 3 SETS

10 REPS EACH LEG

BODY WEIGHT DEADLIFTS 4 SETS

10 REPS EACH LEG

CALF RAISES 5 SETS

20 REPS

T CROSS SIT UPS 5 SETS

10 REPS EACH LEG

HANGING L SIT HOLD 5 SETS

20 SECONDS

POWERED BY 25-SEVEN
DAY 4 WEEK 4
SHOULDERS

PIKE PUSH UPS 4 SETS

10 REPS

DIAMOND PIKE PUSH UPS 4 SETS

8 REPS

HINDU PUSH UPS 4 SETS

10 REPS

RING Y PULLS 4 SETS

12 REPS

RING I PULLS 4 SETS

10 REPS

DIPS 3 SETS
5-8 REPS

POWERED BY 25-SEVEN
DAY 5 WEEK 4
ARMS

SCAPULAR PULLS 5 SETS

15 REPS

CHIN UPS 4 SETS

6-8 REPS

HAMMER PULL UPS 3 SETS

8 REPS

AUSTRALIAN CHIN UPS 4 SETS

12 REPS

CHIN UP HOLD 3 SETS

10 SECONDS

INCLINE DIAMOND PUSH UPS 4 SETS

10 REPS

BENCH DIPS 3 SETS

10 REPS

TRICEP EXTENSIONS 3 SETS

10 REPS

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 4
REST

Rest a day aka staying at home and thinking about workout.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 1 WEEK 5
CHEST & ABS

CLAP PUSH UPS 4 SETS

5 REPS

PUSH UPS 4 SETS

10 REPS

DIAMOND PUSH UPS 3 SETS

8 REPS

DECLINE PUSH UPS 4 SETS

8 REPS

DIPS 4 SETS
5 REPS + 5 NEGATIVE REPS

HANGING LEG RAISES 4 SETS

10 REPS

INCLINE SIT UPS 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 5
BACK

MUSCLE UP JUMPS 5 SETS

10 REPS

WIDE PULL UPS 4 SETS

5-8 REPS

LYING PULL UPS 4 SETS

10 REPS

SITTING BEHIND THE NECK PULL UPS 4 SETS

12 REPS

AUSTRALIAN PULL UPS 4 SETS

15 REPS

PULL UP HOLD 5 SETS

15 SECONDS

POWERED BY 25-SEVEN
DAY 3 WEEK 5
LEGS & ABS

JUMP SQUATS 5 SETS

15 REPS

SQUATS 5 SETS
15 REPS

CLOSED LEG SQUATS 4 SETS

12 REPS

LUNGES 4 SETS
12 REPS EACH LEG

ONE LEG HAMSTRING BRIDGES 4 SETS

12 REPS

5 MINUTES CALF KILLER -

-

L-SIT HOLD 4 SETS

MAX

PLANK HOLD 4 SETS

1 MINUTE

POWERED BY 25-SEVEN
DAY 4 WEEK 5
SHOULDERS

HANDSTAND WALL WALK 4 SETS

3 STEPS AND BACK

PIKE PUSH UPS 5 SETS

12 REPS

HINDU PUSH UPS 4 SETS

12 REPS

RING Y PULLS 5 SETS

15 REPS

PLANCHE LEAN HOLD 5 SETS

10 SECONDS

POWERED BY 25-SEVEN
DAY 5 WEEK 5
ARMS

NEGATIVE MUSCLE UPS 5 SETS

5 REPS

CLOSED GRIP CHIN UPS 5 SETS

8-10 REPS

HAMMER PULL UPS 3 SETS

8 REPS

AUSTRALIAN CHIN UPS 4 SETS

12 REPS

DIAMOND PUSH UPS 5 SETS

8 REPS

BENCH DIPS 4 SETS

15 REPS

TRICEP EXTENSIONS 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 5
REST

Rest can be productive - Make it productive.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 1 WEEK 6
CHEST & ABS

POWER PUSH UPS 5 SETS

8 REPS

SLOW WIDE PUSH UPS 4 SETS

8 REPS

DECLINE PUSH UPS 5 SETS

10 REPS

INCLINE PUSH UPS 4 SETS

15 REPS

DIAMOND PUSH UPS 4 SETS

8 REPS

BENCH DIPS 3 SETS

8 REPS

DIPS 5 SETS
5.8 REPS

POWERED BY 25-SEVEN
DAY 1 WEEK 6
CHEST & ABS

T-CROSS SIT UPS 5 SETS

12 REPS EACH LEG

LYING LEG RAISES 5 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 6
BACK

SCAPULAR PULLS 5 SETS

15 REPS

MUSCLE UPS JUMPS 5 SETS

10 REPS

HAMMER PULL UPS 5 SETS

5-8 REPS

SHOULDER WIDTH PULL UPS 4 SETS

8 REPS

AUSTRALIAN PULL UPS 5 SETS

15 REPS

SUPERMAN LIFTS 5 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 3 WEEK 6
LEGS & ABS

JUMP SQUATS 5 SETS

15 REPS

JUMPING LUNGES 5 SETS

12 REP

SQUATS 4 SETS
15 REPS

STEP UPS 5 SETS

12 REPS

BODY WEIGHT DEADLIFTS 4 SETS

12 REPS

SINGLE LEG CALF RAISES 5 SETS

15 REPS

BICYCLE CRUNCHES 5 SETS

30 SECONDS

KNEE INS 5 SETS

20 REPS

POWERED BY 25-SEVEN
DAY 4 WEEK 6
SHOULDERS & ABS

HANDSTAND PRACTICE 4 SETS

3 REPS BOTH SIDES

ELEVATED PIKE PUSH UPS 4 SETS

6-8 REPS

INCLINE PSEUDO PUSH UPS 4 SETS

12 REPS

SLOW HINDU PUSH UPS 4 SETS

8-10 REPS

RING I PULL 5 SETS

15 REPS

DIPS 5 SETS
5-8 REPS

SITTING V HOLD 5 SETS

1 MINUTE

LYING LEG RAISES 5 SETS

30 SECONDS

POWERED BY 25-SEVEN
DAY 5 WEEK 6
ARMS

SCAPULAR PULLS 5 SETS

15 REPS

WIDE CHIN UPS 5 SETS

6-8 REPS

CLOSED GRIP CHIN UPS 4 SETS

8 REPS

RING BICEP CURLS 5 SETS

15 REPS

CHIN UP HOLD 3 SETS

15 SECONDS

DIPS 5 SETS
5-8 REPS

TIGER PUSH UPS 4 SETS

12 REPS

TRICEP EXTENSIONS 4 SETS

12-15 REPS

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 6
REST

You will never have this day again - make it count.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 1 WEEK 7
CHEST & ABS

INCLINE BACK CLAP PUSH UPS 5 SETS

6-10 REPS

SHOULDER WIDTH PUSH UPS 5 SETS

12 REPS

INCLINE PUSH UPS 4 SETS

15 REPS

DIAMOND PUSH UPS 4 SETS

8 REPS

DIPS 3 SETS
8 REPS

SLOW WIDE PUSH UPS 5 SETS

5 REPS

SIT UPS 4 SETS

15 REPS

LYING LEG RAISES 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 7
BACK

MUSCLE UP WITH THE BAND 5 SETS

MAX

WIDE PULL UPS -

8 REPS

LYING PULL UPS 4 SETS

15 REPS

HAMMER PULL UPS 4 SETS

10 REPS

AUSTRALIAN PULL UPS 5 SETS

15 REPS

SUPERMAN LIFTS 5 SETS

10/10/10

POWERED BY 25-SEVEN
DAY 3 WEEK 7
LEGS

JUMP SQUATS 4 SETS

15 REPS

SUMO SQUATS 5 SETS

12 REPS

SQUATS 4 SETS
15 REPS

WALKING LUNGES 4 SETS

12 REPS

BODY WEIGHT DEADLIFTS 5 SETS

12 REPS

5 MIN CALF KILLER -

-

POWERED BY 25-SEVEN
DAY 4 WEEK 7
SHOULDERS

HANDSTAND PRACTICE AGAINST THE WALL -

10 MINUTES

ELEVATED PIKE PUSH UPS 5 SETS

10 REPS

INCLINE PSEUDO PUSH UPS 5 SETS

10 REPS

RING Y UPS 4 SETS

15 REPS

RING I PULLS 4 SETS

15 REPS

PLANCHE LEAN HOLD 5 SETS

2 SECONDS - 5 REPS

POWERED BY 25-SEVEN
DAY 5 WEEK 7
ARMS

SCAPULAR PULLS 5 SETS

15 REPS

MUSCLE UP WITH THE BAND 5 SETS

5 REPS

CHIN UPS 5 SETS

10 REPS

HAMMER PULL UPS 4 SETS

8 REPS

RING BICEP CURLS 5 SETS

15 REPS

DIAMOND PUSH UPS 4 SETS

10 REPS

BENCH DIPS 5 SETS

15 REPS

TRICEP EXTENSIONS 5 SETS

15 REPS

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 7
REST

Sleep until you’re hungry. Eat until you sleep.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
DAY 1 WEEK 8
CHEST & ABS

PLYOMETRIC PUSH UPS 4 SETS

10 REPS

WIDE PUSH UPS 4 SETS

10 REPS

INCLINE PUSH UPS 5 SETS

15 REPS

DIAMOND PUSH UPS 3 SETS

5 REPS

INCLINE PUSH UPS 3 SETS

10 REPS

DIPS 3 SETS
4-8 REPS

SIT UPS 5 SETS

15 REPS

LYING LEG RAISES 4 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 2 WEEK 8
BACK

SCAPULAR PULLS 5 SETS

15 REPS

MUSCLE UP JUMPS 4 SETS

8 REPS

WIDE PULL UPS -

5-8 REPS

LYING PULL UPS 4 SETS

15 REPS

AUSTRALIAN PULL UPS 5 SETS

15 REPS

PULL UP HOLD 5 SETS

5/5/5

SINGLE LEG CALF RAISES 5 SETS

15 REPS

POWERED BY 25-SEVEN
DAY 3 WEEK 8
LEGS

BOX JUMPS 5 SETS

10-12 REPS

SQUATS 4 SETS
15 REPS

SITTING PISTOL SQUATS 4 SETS

10 REPS

STEP UPS 4 SETS

25 REPS

BULGARIAN LUNGES 4 SETS

8 REPS

HAMSTRING BRIDGES 5 SETS

12 REPS

SINGLE LEG CALF RAISES 5 SETS

15 REPS

POWERED BY 25-SEVEN
DAY 4 WEEK 8
SHOULDERS & ARMS

CHIN UPS 4 SETS

8 REPS

PIKE PUSH UPS 4 SETS

12 REPS

HAMMER PULL UPS 4 SETS

10 REPS

HINDU PUSH UPS 4 SETS

12 REPS

CHIN UP HOLD 4 SETS

10 SECONDS

INCLINE PSEUDO PUSH UPS

4 SETS
12 REPS

DIAMOND PUSH UPS 3 SETS

8 REPS

POWERED BY 25-SEVEN
DAY 4 WEEK 8
SHOULDERS & ARMS

BENCH DIPS 3 SETS

12 REPS

TRICEP EXTENSIONS 3 SETS

12 REPS

POWERED BY 25-SEVEN
DAY 5 WEEK 8
HIIT & ABS

HIGH KNEES 10 SETS

30-90 SECONDS

BICYCLE CRUNCHES 5 SETS

20 REPS

HANGING KNEE RAISES 5 SETS

12 REPS

PLANK HOLD 1 SET

MAX

POWERED BY 25-SEVEN
DAY 6 & 7 WEEK 8
REST

No rest is worth anything except the rest earned.

Put #GorillaGang in your instagram posts,

so i can see everybody’s process.

POWERED BY 25-SEVEN
CONGRATS

Looks like you made it to the end of my program. If

you need more motivation, you can find it on my so-
cial media. Follow me by clicking on one of the
links below, and be sure to keep improving.

  

Don’t stop here, keep going! There are a

bunch more programs on my website.

- Dejan Stipke

Be sure to send me pictures of your progress by

using #gorillagang in your instagram posts.

POWERED BY 25-SEVEN