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10-Week Bulking Blueprint Challenge: Week 10

10-Week Bulking Blueprint Challenge: Week 10

Welcome to the grand finale of the 10-Week Bulking Blueprint Challenge! Congratulations on reaching this milestone in your journey. We hope this program has pushed your limits and brought you closer to your bulking goals. As we wrap up this week, share your thoughts on what you'd like to see in the next workout program. Your feedback matters, and we're here to make your fitness journey even better. Let's dive into the Week 10 workout plan and finish strong!

 

Monday: Chest and Triceps

  1. Barbell Bench Press: 3 sets x 12 reps

  2. Dumbbell Flyes: 3 sets x 15 reps

  3. Incline Dumbbell Press: 4 sets x 12 reps

  4. Diamond Push-Ups: 3 sets x 15 reps

  5. Tricep Dips: 3 sets x 15 reps

  6. Tricep Pushdowns (Cable Machine): 3 sets x 15 reps

 

Tuesday: Back and Biceps

  1. Deadlifts: 4 sets x 8 reps

  2. Bent Over Rows: 4 sets x 10 reps

  3. Weighted Pull-Ups: 4 sets x 10 reps

  4. T-Bar Rows: 3 sets x 12 reps

  5. Seated Cable Rows: 3 sets x 15 reps

  6. Barbell or Dumbbell Curl-to-Press: 4 sets x 10 reps

  7. Hammer Curls: 3 sets x 15 reps

  8. Incline Dumbbell Curls: 3 sets x 15 reps

 

Wednesday: Leg Day

  1. Back Squats: 4 sets x 8 reps

  2. Romanian Deadlifts: 4 sets x 8 reps

  3. Bulgarian Split Squats: 3 sets x 10 reps per leg

  4. Leg Press: 4 sets x 10 reps

  5. Walking Lunges with Dumbbells: 3 sets x 12 steps per leg

  6. Hack Squats: 3 sets x 12 reps

  7. Calf Raises: 4 sets x 15 reps

  8. Seated Leg Curl: 3 sets x 12 reps

 

Thursday: Shoulders and Abs

  1. Overhead Press: 4 sets x 8 reps

  2. Lateral Raises Superset with Front Raises: 3 sets x 10 reps each

  3. Upright Rows: 3 sets x 12 reps

  4. Face Pulls: 3 sets x 15 reps

  5. Hanging Leg Raises: 4 sets x 12 reps

  6. Russian Twists with Medicine Ball: 3 sets x 20 reps (10 each side)

  7. Plank Variations: Plank - 3 sets x 60 seconds, Side Plank (each side) - 3 sets x 30 seconds

  8. Dragon Flags: 3 sets x 10 reps

 

Friday: Push/Pull Combos

  1. Bench Press: 4 sets x 6 reps

  2. Pull-Ups: 4 sets to failure

  3. Overhead Press (Barbell or Dumbbell): 3 sets x 8 reps

  4. Bent Over Barbell Rows: 3 sets x 10 reps

  5. Dumbbell Lateral Raises Superset with Face Pulls: 3 sets x 12 reps each

  6. Incline Dumbbell Press: 3 sets x 10 reps

  7. Seated Cable Rows: 3 sets x 12 reps

  8. Tricep Dips: 3 sets x 15 reps

  9. Push-Ups (Weighted if possible): 3 sets to failure

  10. Hammer Curls: 3 sets x 12 reps

 

Saturday: Rest Day Sunday: Rest Day

Finish Week 10 strong and share your insights below. Your dedication is inspiring, and we're excited for what's next in your fitness journey!

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