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1 Muscle a Day “Gorilla Bulking Split”

Transform your physique one muscle at a time—embrace the power of the Gorilla Bulking Split and unleash your strength over 8 transformative weeks!

Kamal Ahdey Moro· Oct 2025

125athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate, Beginner, Advanced

Goal

Muscle, Strength, Women's, Bodyweight Fitness, Olympic Weightlifting, Athletics

Equipment

Full Gym

Session length

70 min

**1 Muscle a Day “Gorilla Bulking Split”** is an 8-week program designed to help you build muscle and strength by focusing on one muscle group each day. With 41 training days, this split incorporates a mix of bodybuilding, powerlifting, and sculpting techniques, ensuring a comprehensive approach to muscle development. Each workout lasts approximately 70 minutes and requires access to a full gym, making it suitable for all fitness levels from novice to advanced. Get ready to challenge yourself and see significant gains as you dedicate each day to a specific muscle group!

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12%

Biceps

11.6%

Upper Back

11.3%

Lats

11.3%

Chest

10.5%

Front Delts

10.5%

Hamstrings

5.8%

Quadriceps

5.8%

Middle Delts

5.4%

Rear Delts

4.4%

Glutes

3.6%

Lower Back

2.5%

Calves

2.3%

Abs

1.5%

Forearms

1.1%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
2	Incline Chest Fly (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
3	Bench Press (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
4	Chest Fly (Machine)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
5	Push Up	4	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
2	Seated Wide-Grip Row (Cable)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
3	Single Arm Row (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
4	Dumbbell Bench Pullover	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
5	Lat Pulldown (Close Grip)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
6	Single Arm Iso Row	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Rear Delt Fly (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
2	Rear Delt Row	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
3	One Arm Lateral Raise (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
4	Shoulder Press (Machine)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
5	Front Raise	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
6	One Arm Lateral Raise (Cable)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Single Arm Tricep Extension (Cable)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
2	French Press	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
3	Tricep Rope Push Down (Cable)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
4	V-Handle Tricep Pushdown (Cable)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
5	Bicep Curl (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
6	Lat Pulldown (Close Grip)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
7	Preacher Curl (Dumbbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
8	Concentration Curl	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
9	Bicep Curl (EZ Bar)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
2	Romanian Deadlift (Barbell)	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
3	Leg Extension	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
4	Leg Press	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
5	Hack Squat	1	12 reps	@8
		1	10 reps	@9
		1	10 reps	@10
		1	8 reps	@10
6	Seated Calf Raise	1	15 reps	@8
		1	12 reps	@9
		2	10 reps	@10
		1	8 reps	@10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 1 Muscle a Day “Gorilla Bulking Split” is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

1 Muscle a Day “Gorilla Bulking Split” is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

1 Muscle a Day “Gorilla Bulking Split” is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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