10-Week Bulking Blueprint Challenge: Week 8

Welcome to Week 8 of the 10-Week Bulking Blueprint Challenge! Check out the full workout plan for the week:

Monday: Chest and Triceps

1. Barbell Bench Press: 4x8-10

2. Incline Dumbbell Press: 3x10-12

3. Chest Dips: 3x12-15

4. Tricep Rope Pushdowns: 4x12-15

5. Dumbbell Flyes: 3x12-15

6. Overhead Tricep Extension: 3x12-15

7. Superset - Push-ups / Tricep Dips: 3 sets to failure

Tuesday: Back and Biceps

1. Deadlifts: 4x8-10

2. Bent Over Rows: 3x10-12

3. Lat Pulldowns: 4x12-15

4. Barbell or Dumbbell Curl: 3x10-12

5. Face Pulls (using cables): 3x12-15

6. Hammer Curls: 3x12-15

7. Superset - Seated Cable Rows / Alternating Dumbbell Curls: 3x12-15 each

Wednesday: 250 Rep Challenge or Week 7 Leg Day

1. Squats: 100 reps

2. Deadlifts: 100 reps

3. Bench Press: 50 reps

While maintaining good form, complete these 3 lifts at either 225lb, 135lb or whatever weight you can manage, as fast as you can

Thursday: Shoulders and Traps

1. Barbell Shrugs: 4x12-15

2. Dumbbell Lateral Raises: 3x12-15

3. Seated Dumbbell Press: 4x10-12

4. Face Pulls (using cables): 3x12-15

5. Upright Rows: 3x12-15

6. Reverse Pec Deck Machine: 3x15-20

7. Superset - Dumbbell Shrugs / Front Plate Raises: 3x12-15 each

Friday: Rest Day or Active Recovery

1. Boost recovery with a 3-minute ice bath plunge.

Saturday: Full Body Strength

1. Squats: 3x15

2. Deadlifts: 3x15

3. Bench Press: 3x15

4. Overhead Press: 3x15

5. Pull-Ups: 4 sets to failure

Sunday: Rest Day