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MusclePharm's 10-Week Bulking Blueprint Challenge: Week 5 Workout Routine

Greetings to Week 5 of the 10-Week Bulking Blueprint Challenge! This week's workout plan brings the heat—aim to up the ante by increasing weight every set and holding tension for a solid 5 seconds at the end of each set.

As always, bear in mind that the right diet constitutes 70-80 percent of your success. Achieving your bulking goals becomes substantially easier with the correct diet. For Week 5, concentrate on fueling your body with ample protein, clean carbohydrates, and healthy fats. Use a macro calculator to pinpoint the right balance for maintaining a calorie surplus and propelling yourself towards your bulking objectives.

Here’s the breakdown for the week:

Monday: Upper Body

  • Stationary Bike: 10 min
  • Bench Press: 3 sets x 12 reps
  • Barbell Rows: 3 sets x 12 reps
  • Overhead Press: 3 sets x 12 reps
  • Lat Pulldowns: 3 sets x 12 reps
  • Tricep Dips: 3 sets x 12 reps
  • Bicep Curls: 3 sets x 12 reps

Tuesday: Lower Body

  • Stationary Bike: 10 min
  • Squats: 3 sets x 12 reps
  • Deadlifts: 3 sets x 12 reps
  • Leg Press: 3 sets x 12 reps
  • Leg Curls: 3 sets x 12 reps
  • Calf Raises: 3 sets x 12 reps

Wednesday: Abs

  • Front Plank: 3 sets x 60 seconds
  • Side Plank (each side): 3 sets x 30 seconds
  • Leg Raises: 3 sets x 15-20 reps
  • Russian Twists: 3 sets x 20 reps
  • Bicycle Crunches: 3 sets x 20 reps
  • Mountain Climbers: 3 sets x 30 seconds

Thursday: Upper Body

  • Stationary Bike: 10 min
  • Incline Bench Press: 3 sets x 12 reps
  • Pull-Ups: 3 sets to failure
  • Seated Dumbbell Press: 3 sets x 12 reps
  • Cable Rows: 3 sets x 12 reps
  • Tricep Rope Pushdowns: 3 sets x 12 reps
  • Hammer Curls: 3 sets x 12 reps

Friday: Lower Body

  • Stationary Bike: 10 min
  • Front Squats: 3 sets x 12 reps
  • Romanian Deadlifts: 3 sets x 12 reps
  • Lunges: 3 sets x 12 reps per leg
  • Leg Extensions: 3 sets x 12 reps
  • Seated Calf Raises: 3 sets x 12 reps

Saturday & Sunday: Rest Days 

Here’s to another week of unstoppable gains! Fuel up with a protein shake and let's go!

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