Description
Strong isn’t built in a day. It’s built 1 day at a time. 🫡
The Gorilla Method is Coach Timothy Marshall’s complete 4-week starter program — the same system behind Only Gorillas, written for beginners and anyone coming back to strength training.
Inside the 17-page guide:
– 3 workouts per week: Lower Body · Upper Body + Apply Pressure Circuit · Full Body & Glutes
– Every exercise in a clear table — sets, reps, rest, and one plain-language form cue
– A dumbbell/home substitution for EVERY barbell movement (no gym required)
– Week 1: learn the moves · Week 2: build · Week 3: Apply Pressure (the heavy week) · Week 4: test yourself and see how far you’ve come
– The weight rule that keeps you safe and progressing: “Last 2 reps should be a fight — form stays clean”
– 5-minute warm-up + a printable weekly check-in page to track weight, measurements, wins, and struggles
Made for you if: you’re 35+, you’re starting (or restarting), and you want a real plan instead of random workout videos.
Format: Instant PDF download. Print it, or keep it on your phone.
Apply pressure 💎 Keep growing 🫡
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