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