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“1 MUSCLE A DAY” NATURAL BULKING

by Kamal Ahdey Moro
1 athletes joined
5.0
(1 rating)

Program Description

**“1 Muscle a Day” Natural Bulking Program** is an 8-week journey designed to maximize muscle growth and strength through targeted workouts. With 40 sessions spread across the week, each workout focuses on a specific muscle group, ensuring comprehensive development and recovery. Expect a mix of compound and isolation exercises, utilizing a full gym setup to push your limits. This program is perfect for novice lifters eager to sculpt their physique while building a solid foundation for future training. Leaving all the accessories muscle to later so you can build mass on the biggest muscles first Get ready to transform your body, one muscle at a time!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 05, 2025 01:44
  • Last Edited
    Nov 05, 2025 02:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
12%
Upper Back
10.2%
Biceps
10.2%
Chest
9.7%
Lats
7.6%
Middle Delts
6.1%
Quadriceps
5.8%
Hamstrings
5.8%
Glutes
5.6%
Lower Back
4.2%
Rear Delts
2.9%
Calves
2.4%
Abs
1.6%
Forearms
1.1%
Adductors
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Push Up
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
12 reps
10 reps
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 10
3
Single Arm Row (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Barbell Row
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Back Extension (Weighted)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
2
One Arm Lateral Raise (Dumbbell)
1
3
12 reps
10 reps
RPE 8
RPE 10
3
Front Raise
1
3
12 reps
10 reps
RPE 8
RPE 10
4
Seated Military Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 8
RPE 10
4
Tricep Kickback
1
2
15 reps
12 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
7
Concentration Curl
1
2
12 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 10
RPE 10
3
Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 10
5
Leg Press
1
2
12 reps
10 reps
RPE 8
RPE 10
6
Seated Calf Raise
1
3
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
3
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
5
Push Up
4 Sets
15 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
3
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
4
Single Arm Iso Row
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
5
Barbell Row
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
6
Back Extension (Weighted)
4 Sets
12 Reps
@10
Day 3
1
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@10
2
One Arm Lateral Raise (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@10
3
Front Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@10
4
Seated Military Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
Day 4
1
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8
@10
2
French Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@10
3
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@8
@10
4
Tricep Kickback
1 Set
2 Sets
15 Reps
12 Reps
@8
@10
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
6
Hammer Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
7
Concentration Curl
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
8
Preacher Curl (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
Day 5
1
Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@8
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@8
@10
@10
3
Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
5
Leg Press
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
6
Seated Calf Raise
1 Set
3 Sets
12 Reps
12 Reps
@8
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kamal Ahdey MoroAge 31, Man
4 hours ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
I guarantee a massive muscle growth to natural built fellows. Enhanced athletes could go check “1 muscle a day gorilla bulking split” But this is tailored for naturally bodybuilders