Unleash your strength with the 1 Muscle a Day “Gorilla Bulking Split,” an 8-week program designed for serious lifters ready to maximize muscle growth. Training six days a week, you'll focus on one major muscle group daily, ensuring targeted intensity and recovery. Each workout is packed with a variety of exercises, including leg day staples like Romanian Deadlifts and Leg Presses, to build size and strength across your entire physique. Get ready to transform your body and crush your lifting goals!

**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!

1 Muscle a Day “Gorilla Bulking Split”

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Warmup joints
switch between barbells/dumbbells/machine
“to avoid injuries”
Do less sets depending 

Hamstring Curl

Romanian Deadlift (Barbell)

Leg Extension

Leg Press

Hack Squat

Seated Calf Raise

LEG DAY

Single Arm Tricep Extension (Cable)

French Press

Tricep Rope Push Down (Cable)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Lat Pulldown (Close Grip)

Preacher Curl (Dumbbell)

Concentration Curl

Bicep Curl (EZ Bar)

ARMS DAY

Rear Delt Fly (Dumbbell)

Rear Delt Row

One Arm Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Front Raise

One Arm Lateral Raise (Cable)

SHOULDER DAY

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Single Arm Row (Dumbbell)

Dumbbell Bench Pullover

Single Arm Iso Row

BACK DAY

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Push Up

CHEST DAY

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