10-Week Bulking Blueprint Challenge: Week 9

Welcome to Week 9 of the 10-Week Bulking Blueprint Challenge! Kick off the week with a dynamic push/pull/legs split tailored for maximum gains. Tag us in your fitness journey – we're excited to witness and support your progress. Let's crush another week of gains! 💪🔥


Monday: Upper Body Push Day

  1. Barbell Bench Press: 4x8-10

  2. Overhead Press (Barbell or Dumbbell): 3x10-12

  3. Incline Dumbbell Press: 3x12-15

  4. Dumbbell Lateral Raises: 4x12-15

  5. Tricep Dips: 3x15

  6. Tricep Pushdowns (Cable Machine): 3x15

  7. Cable Crunches (Optional - Abdominals): 3x15-20


Tuesday: Upper Body Pull Day

  1. Deadlift: 4x6-8

  2. Pull-Ups: 3x failure

  3. Barbell Rows: 3x10-12

  4. Face Pulls: 3x12-15

  5. Hammer Curls: 4x10-12

  6. Barbell or Dumbbell Curl: 3x12-15

  7. Plank (Optional - Core): 3x30-60s


Wednesday: Leg Day

  1. Barbell Back Squat: 4x8-10

  2. Romanian Deadlift: 3x10-12

  3. Leg Press: 3x12-15

  4. Leg Extensions: 3x12-15

  5. Seated or Standing Calf Raises: 4x15-20

  6. Walking Lunges: 3x12-15 per leg


Thursday: Rest Day or Active Recovery Enhance recovery with an ice bath and/or sauna, and don’t forget about your EAA’s.


Friday: Full Body

  1. Front Squat to Overhead Press (Thrusters): 4x10-12

  2. Bent-Over Rows: 3x12-15

  3. Dumbbell Lunges: 3x12-15 per leg

  4. Pull-Ups or Lat Pulldowns: 3x failure

  5. Push-Ups: 3x15-20

  6. Plank (Optional - Core): 3x30-60s

  7. Barbell or Dumbbell Curl to Press: 3x12-15

  8. Russian Twists (Optional - Core): 3x20 twists (10 per side)


Saturday: Rest Day or Active Recovery

Sunday: Rest Day