10-Week Bulking Blueprint Challenge: Week 6
Welcome to Week 6 of the 10-Week Bulking Blueprint Challenge! Dive into this week's high-intensity workout plan designed to maximize gains and push your limits. Check out the full workout details below:
Monday: Chest and Triceps
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Barbell Bench Press: 4 sets x 15 reps
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Incline Dumbbell Press: 3 sets x 10 reps
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Dumbbell Flyes: 3 sets x 6-8 reps
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Tricep Dips: 4 sets to failure
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Tricep Rope Pushdowns: 3 sets x 15 reps + 1 set quarter reps to failure
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Overhead Dumbbell Tricep Extension: 3 sets x 6-8 reps
Tuesday: Back and Biceps
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Deadlifts: 4 sets x 15 reps
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Barbell Rows: 3 sets x 10 reps
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Lat Pulldowns: 3 sets x 6-8 reps
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Face Pulls: 3 sets x 12 reps
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Barbell Bicep Curls: 3 sets x 15 reps + 1 set quarter reps to failure
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Hammer Curls: 3 sets x 10 reps
Wednesday: Legs and Abs
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Back Squats: 3 sets x 12 reps - pause at the bottom
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Leg Press: 3 sets x 15 reps + 1 set quarter reps to failure
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Romanian Deadlifts: 3 sets x 10 reps
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Leg Extensions: 3 sets x 10 reps
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Hanging Leg Raises: 4 sets x 15 reps
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Planks: 3 sets x 60 seconds
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Sprints: Sprint 20 seconds, walk 1 minute; repeat 3-4 times
Thursday: Shoulders and Traps
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Overhead Barbell Press: 4 sets x 12 reps
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Lateral Raises: 3 sets x 15 reps
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Front Plate Raises: 3 sets x 15 reps
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Shrugs: 4 sets x 10 reps
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Face Pulls: 3 sets x 10 reps
Friday: Rest Day or Active Recovery
Take the day to rest and recover or engage in light, active recovery activities to promote circulation and flexibility.
Saturday: Full Body Strength
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Squats: 4 sets x 10 reps
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Deadlifts: 4 sets x 10 reps
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Bench Press: 4 sets x 10 reps
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Overhead Press: 3 sets x 10 reps
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Pull-Ups: 4 sets to failure
Sunday: Rest Day
Wrap up the week with a well-deserved rest day. Allow your body to recover and prepare for the upcoming challenges.
Remember, listen to your body, stay hydrated, and ensure proper nutrition to fuel your workouts. Consistency and dedication are the keys to success on this 10-week bulking journey. Happy lifting! 💪
