The Gibbon
The Gibbon is aimed at the beginner who wants to try conditioning work for the first time. With primarily bodyweight movements and low equipment needs, most people who begin strength and conditioning programs are often gymless. This is no obstacle to improving strength and conditioning though.

Goals for the Gibbon

6+Pull-ups.
10+ Inverted Rows.
4+ Pistol Squats each leg.
30 push ups in a minute.

Workout A

A. Push ups or Bench press (weight you can life for 15-20 reps) 3-4 sets of as many reps as possible stopping 1 rep before failure resting 1-2 minutes between sets.
B. Pull-ups 3 sets of as many reps as possible stopping 1 rep before failure resting 2-3 minutes between sets.
C. Pistol squats 2-3 sets of as many reps as possible stopping 1 rep before failure on each leg resting 2-3 minutes between sets.
D. Bodyweight Tricep extensions 3 sets of 8-12 reps.

Workout B

A.1 The Gibbon.
The exercise from which the workout gains its name, essentially your lifting your self pull ups style with two arms and lowering your self with one as slowly as possible. It is one of the main challenges of the program 4-6 sets of 1 gibbons on each arm.

or

A.2 Isometric Pull ups Pulling yourself up or jumping up into the top position of the pull up and hold that position for as long as possible. 6-10 sets of holds.
B. Inverted Row 3-4 sets of 8-12 reps.
C. Romanian Deadlifts or Glute Ham Raises 3-4 sets of 8-12 reps.
D. Bicep Curl variation, Zottoman curls, 2-3 sets of 6-10 reps.
E. Sit-up Variation 2-3 sets of 8-12 reps.

Workout Coverhead Squats
Using a broom handle/barbell/sandbag/rucksack filled with stuff, be sure to keep your heels down and your back straight. 4 sets of 6-10 reps.
Kneeling Squat jumps 8 sets of 3 reps.
Overhead press variation 3-4 sets of 8-12 reps.
Bicep or Triceps Variation 2-3 sets of 6-10 reps.

The Chimp - Intermediate
If you achieve the goals of the gibbon or your more experienced and want to start with something a little more challenging you can move onto the ‘Chimp’. At this point I expect the trainee to have some basic equipment or a gym membership. Here the loads get heavier and the workload gets larger. Were as the Gibbon was about introducing hypertrophy and strength endurance, the focus here is improving our Maximal strength with optional speed conditioning workouts.

Goals for the Chimp10+Pull-ups.
15+ Inverted Rows.
8+ Pistol Squats each leg.
40 push ups in a minute 75%-100% BW (bodyweight) bench press 150% BW Deadlift.

Workout A

A. Bench Press or weighted/suspended Push ups, focus on explosively 2-3 warm-up then sets 3 sets of 3 reps using a weight you can lift for 4-6 reps.
B. Dumbbell Bench Press or Weighted Push up Variation 3-4 sets of 6-10 reps.
C. Pull ups/chin ups 3-4 sets 8-12 reps.
D. Plate or Barbell Front Squats/Over head or Front Squat Lunges 2-3 sets 8-12 reps.

Workout B

A. Deadlift or Trap Bar Deadlift 2-3 warm up sets followed by 3-5 sets of 3 reps using weight you can lift for 5-6 reps.
B. Inverted Row 3-4 sets of as many reps as possible stopping 1-2 before failure.
C. Overhead Press or bodyweight tricep extensions 2-3 sets of 8-12 reps.
D. Goodmornings or Glute Ham Raises 2-3 sets of 6-10 reps.
E. Bent over flyes 2-3 sets of 12-15 reps.

Workout C

A. Push ups for reps 3 sets as many reps as possible.
B. Front or Overhead Squats 3-4 sets of 8-12 reps.
C. Seated Row or Chest Supported Row 3-4 sets of 6-10 reps.
D. Bicep Curl Variation 2-3 sets of 8-12 reps.
E. Leg Raises or Dragon Flags 3 sets for as many reps as possible stopping 1 or 2 before failure.

Additional Conditioning workouts

Here you can introduce an extra conditioning workout if you want. Simply finding some open space is all you need and possibly some markers. I like using the Illinois drill as a speed and conditioning tool. Its pretty straight forwards looking to take about 30 seconds rest between each drill after 3 runs take a 3 minute rest then perform another 3 sets so you should be doing 4 sets of 3 runs this should take about 25 minutes and up to 35-45 minutes with warm-up and cool down.

The Gorilla - Advanced
The objective of the Gorilla is further development of maximum strength to what would be considered high levels. A 1.5 x BW bench press and double bodyweight deadlift is no mean feet and reaching this level is no mean feat. For those who easily achieve the goals of the wolf the gorilla (strength and size focus) is the next step. There should be a real focus here on performing reps as fast as possible.

Goals Of The Gorilla
12+Pull-ups.
20+ Inverted Rows.
10+ Pistol Squats each leg.
45+ push ups in a minute 150% BW bench press 200% BW Deadlift.

Workout A

A. Squat or Deadlift 5-8 sets of 3-5 reps.
B. Bench Press Variation or Push ups on rings or chains 3-4 sets of 8-12.
C. Bent Over Row or Inverted Row 3-4 sets of 8-12.
D. Bicep curls or Triceps variation.

Workout B
A. Bench Press Variation 5-8 sets of 3-5 reps.
B. Pull ups 3-4sets of 6-10 reps.
C. Squat Variation 3-4 sets of 6-10 reps.
D. Romanian Deadlifts or Good Mornings 3-4 sets of 6-10 reps.

Workout C

A. Vertical jumps 8 sets of 3 reps 1-1.5 minutes between sets.
B. Pull ups or Inverted Rows for Max reps or pull up holds for time 3 sets of max reps or time, 1 minute between sets.
C. Suspended or med ball push-ups 3-4 sets of 6-10 reps.
D. Weighted Pistol Squats 2-3 sets of 6-10 reps.
E. Sit-up Variation 2-3 sets 10-15 reps.

Once you achieve this stage in development the main focus of training would look to turn to improve rate of force development or power performance as its also known.