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10-Week Bulking Blueprint Challenge: Week 7

Welcome to Week 7 of the 10-Week Bulking Blueprint Challenge by MusclePharm! In this week's installment, we're delving into a strategic workout plan designed to maximize gains and sculpt your physique.

 

Monday: Back and Biceps

  1. Deadlifts: 4 sets x 12 reps

  2. Reverse Grip Bent Over Rows: 3 sets x 10 reps

  3. Lat Pulldowns: 3 sets x 12 reps

  4. Face Pulls: 3 sets x 12 reps

  5. Barbell Bicep Curls: 3 sets x 21 reps

  6. Hammer Curls: 3 sets x 10 reps

 

Tuesday: Chest and Triceps

  1. Superset: Flat Bench Press & Overhead Dumbbell Tricep Extension: 4 sets x 12 reps

  2. Incline Dumbbell Press: 3 sets x 10 reps

  3. Dumbbell Flyes: 3 sets x 10 reps

  4. Tricep Dips: 4 sets to failure

  5. Tricep Rope Pushdowns: 3 sets x 21 reps

 

Wednesday: Legs and Abs

  1. Back Squats: 3 sets x 12 reps - pause at the bottom

  2. Leg Press: 3 sets x 15 reps + 1 set quarter reps to failure

  3. Romanian Deadlifts: 3 sets x 10 reps

  4. Leg Extensions: 3 sets x 10 reps

  5. Hanging Leg Raises: 4 sets x 15 reps

  6. Planks: 3 sets x 60 seconds

  7. Sprints: Sprint 20 seconds, walk 1 minute; repeat 3-4 times

 

Thursday: Shoulders and Traps

  1. Overhead Barbell Press: 4 sets x 10 reps

  2. Lateral Raises: 3 sets x 15 reps

  3. Front Plate Raises: 3 sets x 15 reps

  4. Shrugs: 4 sets x 10 reps

  5. Face Pulls: 3 sets x 10 reps

 

Friday: Rest Day or Active Recovery Give your body the rest it deserves or opt for light active recovery to keep the momentum going.

 

Saturday: Full Body Strength

  1. Squats: 4 sets x 12 reps

  2. Deadlifts: 4 sets x 12 reps

  3. Bench Press: 4 sets x 12 reps

  4. Overhead Press: 3 sets x 12 reps

  5. Pull-Ups: 4 sets to failure

 

Sunday: Rest Day Allow your body to recover and prepare for the upcoming week.

Follow this week's blueprint to enhance your bulking results and push your limits. Remember, consistency is key, and MusclePharm is here to support your fitness journey every step of the way. Stay tuned for more exclusive content and tips to unlock your full potential!