GUNZILLA: The Ultimate Upper Body Trainer

GUNZILLA: The Ultimate Upper Body Trainer

THE ULTIMATE UPPER BODY TRAINER!

PROGRAM GOALS:

- Bulletproof wrists, elbows & shoulders
- Chisel chest, back & arms
- Master pushups & pullups

PROGRAM DESCRIPTION:

THE ULTIMATE UPPER BODY TRAINER! Go from ground-zero to super-hero with these 10 legendary & progressive at-home upper body follow-along workouts to build the chest, back, shoulders & arms! You’ll also unlock advanced strength skills like single-arm pushups & hangs. Each routine lasts 20 minutes and they’re ordered by level of difficulty (GG1 being the easiest & GG28 being the hardest). Do each routine at least 3-6 times (and up to 12 times) before moving on to the next one in the exact order listed. Do at least 1 session per week and up to 2 sessions per week with at least 48-72 hours between sessions.

CONTENT LINEUP:

GG1
GG4
GG7
GG10
GG13
GG16
GG19
GG22
GG25
GG28

RECOMMENDED EQUIPMENT:

- Slant Boards: https://squatwedges.com?sca_ref=2598937.o1P3DTOg4y
- Adjustable Aerobics Step with Risers (https://amzn.to/3CoIfDa) OR Adjustable Plyo Box (https://amzn.to/3JcN5Y2)
- Dumbbells (Adjustable: https://amzn.to/43TBepC OR Rubber Hex: https://amzn.to/460pjbq)
- Resistance Bands (https://rbt.isrefer.com/go/ecp/TheDailyBJ/)
- Fitness Sliders (SKLZ Sliders: https://amzn.to/43Wfolj)
- Pullup Bar (https://amzn.to/3Pb3GiG) and/or TRX Suspension Trainer (https://amzn.to/3MEdAHw)
- Lebert Equalizers: https://lebertfitness.com/?ref=Vx_BMFqXYpCLHw
- Peanut Massage Ball: https://amzn.to/460pZxu
- Foam Roller: https://amzn.to/3oZuGqD

FAQ:

How can I combine this with other workouts?

Beginners should make this their workout of the day. Advanced trainees can follow this workout with another 20-minute full-body, lower body or core workout on the same day. No matter what training schedule you go with, keep at least 48 hours between high-intensity workouts to stay ahead of the recovery curve. Please be sure to do mostly daily walking and recovery work for best results.

Do I need all of the equipment listed?

To do the entire program in full, yes. But some of the routines use very little equipment or are mostly bodyweight too.

Why do I need to do these as ordered?

This program is engineered with precision to lay the proper fitness foundation for both short & long-term success. This means maximum results with minimum injury risk. But after you complete this plan, you can return to & repeat all of these timeless routines indefinitely in any order you like and still continue to reap benefits.

GUNZILLA: The Ultimate Upper Body Trainer
  • 2023 GG1

    This is the instructional & follow-along video for 2023 GG1. See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG1 PDF

    2.23 MB

  • 2023 GG4

    This is the instructional & follow-along video for 2023 GG4, a progression from GG1 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG4 PDF

    3 MB

  • 2023 GG7

    This is the instructional & follow-along video for 2023 GG7, a progression from GG4 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG7 PDF

    2.73 MB

  • 2023 GG10

    This is the instructional & follow-along video for 2023 GG10, a progression from GG7 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG10 PDF

    2.73 MB

  • 2023 GG13

    This is the instructional & follow-along video for 2023 GG13, a progression from GG10 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG13 PDF

    2.6 MB

  • 2023 GG16

    This is the instructional & follow-along video for 2023 GG16, a progression from GG13 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG16 PDF

    2.59 MB

  • 2023 GG19

    This is the instructional & follow-along video for 2023 GG19, a progression from GG16 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG19 PDF

    2.99 MB

  • 2023 GG22

    This is the instructional & follow-along video for 2023 GG22, a progression from GG19 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG22 PDF

    2.99 MB

  • 2023 GG25

    This is the instructional & follow-along video for 2023 GG25, a progression from GG22 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG25 PDF

    2.73 MB

  • 2023 GG28

    This is the instructional & follow-along video for 2023 GG28, a progression from GG25 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

  • 2023 GG28 PDF

    2.03 MB

  • Boost Your Reps PDF

    178 KB

  • Boost Your Holds PDF

    176 KB

  • TOP 66 PUSHUPS VARIATIONS (Easy to Hard)

    AVAILABLE ON AMAZON (KINDLE OR PAPERBACK): https://amzn.to/3L2EJng

    This training manual from BJ Gaddour, former Men’s Health fitness director & author of Your Body Is Your Barbell, will take your pushup game from ground-zero to super-hero!

    Start with beginner drills like pushups on the knees a...

  • How To Do Perfect Pushups! Top 10 Push Up Tips for Beginners

    PUSHUPS 101! First, master these 5 positions to do perfect pushups TODAY:

    1.) Hand Position
    2.) Foot Position
    3.) Elbow Position
    4.) Shoulder Position
    5.) Hip Position

    Then I’m gonna share my top 10 pushup tips! And be sure to watch till the end for the best 3-minute chest workout EVER!

    TOP 1...

  • DIRTY DOWN DOG FLOW (10 Minutes)

    This 10-minute plank & pushup flow is where mobility meets muscle gain. Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on maximally protracting (or pushing away) your shoulder blades (or scapular) for serratus anterior development.

    Perform e...

  • WRIST & FOREARM MOBILITY FLOW (10 Minutes)

    I created this 10-minute flow to alleviate both wrist & elbow pain, strengthen the hands & fingers, and enhance plank, hang, pushup & pullup performance. First you’ll take tension out of the forearm muscles to take pressure off of the wrists and increase joint ROM potential. Then you’ll work on f...

  • How To Do Perfect Pullups (Top 10 Tips for Beginners)

    The Pullup is the ultimate bodyweight bodybuilding exercise. It builds your back, forges a vice-like grip & sculpts a V-shaped torso. Think of it like a spine-friendly deadlift for your upper body. Hanging from a bar decompresses your spine to nourish & hydrate your intervertebral discs.

    Why are...

  • ULTIMATE HANGS FLOW (10 Minutes)

    This 10-minute hangs flow decompresses the spine, tractions the hips & improves overhead arms positioning (or shoulder flexion). Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on elevating & depressing your shoulder blades (or scapula) for ma...

  • Complete Hanging Leg Raises Master Class

    This is the full 12-step progression tutorial to go from ground-zero to super-hero for Hanging Leg Raises, the king of core exercises!