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