Bulking Cycle 10 Weeks PDF
Bulking Cycle 10 Weeks
The "Bulking Cycle 10 Weeks" PDF is a comprehensive guide designed for athletes and bodybuilders who want to increase muscle mass while minimizing fat gain. The document is divided into three distinct phases that together span ten weeks, each phase addressing specific training, nutrition, and recovery strategies.
- Phase I – Foundation (Weeks 1–3)
- Training: 4‑day split with compound lifts (squat, bench, deadlift, overhead press) plus isolation work. Reps range 8–12, sets 4–5.
- Nutrition: Calorie surplus of +250 kcal/day, macronutrient ratio ~55% carbs, 25% protein, 20% fat. Protein intake 1.6 g/kg body weight.
- Recovery: 8–9 h sleep, active recovery on rest days.
- Progressive Overload Phase
- Increase load by 5–7 % each week; track RPE (aim for 8/10).
- Add one more set to the last two exercises of the routine.
- Introduce a "heavy" day every other week with 3 × 6 reps at 85 % of training max.
- Deload & Testing
- Reduce volume to 60 % of previous week, intensity to 70‑75 %.
- Perform a 1RM test on the squat or deadlift (use a spotter and a safety rack).
- Progression Plan
Practical Tips
- Use a Training Log App: Apps like MyFitnessPal or JEFIT can store your set/rep data and calculate progressive overload automatically.
- Set a Realistic Goal: For beginners, aim to add 5 lb to the bar every month. It’s more realistic than adding 20 lb at once.
- Listen to Your Body: If you feel persistent soreness or pain, reduce the load or add an extra rest day before increasing weight again.
3️⃣ The "Heavy" vs. "Light" Debate
What Does "Heavy" Mean in Resistance Training?
In general, heavy is relative:
| Load | % of 1RM (One‑Rep Max) | Typical Rep Range | Goal |
|---|---|---|---|
| 70–85 % | Heavy | 3–6 reps | Strength & hypertrophy |
| 50–60 % | Moderate | 8–12 reps | Hypertrophy & endurance |
| < 40 % | Light | >15 reps | Endurance, mobility |
- Strength‑focused lifters often work at 80–90 % of their 1RM for a few sets.
- Hypertrophy‑focused individuals use 60–75 % for higher volume.
How to Decide the "Right" Weight
| Goal | Typical % of 1RM | Rep Range |
|---|---|---|
| Maximal strength | ≥90 % | ≤5 reps |
| Power/Explosive | 70‑85 % | 3‑6 reps |
| Hypertrophy (muscle growth) | 60‑75 % | 8‑12 reps |
| Muscular endurance | <50 % | >15 reps |
- Set a baseline: If you can’t lift your bodyweight for one push‑up, start with wall push‑ups or knee push‑ups.
- Progress gradually: Increase the load (more repetitions, more sets, or add weight) only when you’re comfortable and pain-free.
- Use "negative" reps: Slowly lower yourself from a full plank to the floor over 4–6 seconds; this strengthens the eccentric phase without needing extra weight.
5. How to Incorporate into Your Routine
| Day | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| Mon | Bench Press (or Push‑up) | 3–4 | 8–12 | Warm up, then add weight |
| Tue | Rest or Light Cardio | — | — | Focus on mobility work |
| Wed | Incline Bench/Incline Push‑ups | 3 | 10–15 | Targets upper chest |
| Thu | Rest | — | — | Stretch & foam roll |
| Fri | Decline Bench / Decline Push‑ups | 3 | 8–12 | Lower chest emphasis |
| Sat | Core + Light Chest Work (e.g., Cable Flys) | 2–3 | 12–15 | Finisher |
| Sun | Rest | — | — | Recovery |
Key Points:
- Avoid over‑training the same muscle group daily. Allow at least 48 h between heavy chest sessions.
- Focus on form: In decline bench, keep shoulders back and elbows slightly bent to reduce shoulder strain.
- Progressive overload: Increase weight gradually or add more reps each week.
4. How to Get the Best Results
| Strategy | Why It Works |
|---|---|
| Use a full‑body routine with compound lifts (deadlift, squat, bench) | Compound movements recruit many muscle groups, boosting overall strength and hypertrophy while improving metabolic health. |
| Add isolation work for the back (pull‑ups, rows) | Balances upper body development; improves posture and reduces injury risk. |
| Train each major muscle group 2–3 times per week | Frequent stimulation leads to more protein synthesis cycles and better growth signals. |
| Progressive overload (increase weight or telegra.ph reps over time) | Keeps muscles challenged, driving adaptation and size increase. |
| Include a mix of low‑rep heavy sets and high‑rep endurance sets | Low rep stimulates fast‑twitch fibers for strength; high rep enhances muscle hypertrophy and capillary growth. |
| Adequate recovery (sleep, nutrition) | Protein synthesis occurs during rest; insufficient sleep or calories hampers growth. |
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3. A Sample Upper‑Body Strength & Hypertrophy Routine
> Schedule – Perform 2–3 times per week, alternating focus each day:
>
> - Day A – Heavy strength
> - Day B – Hypertrophy/volume
| Exercise | Sets | Reps | Load |
|---|---|---|---|
| Bench Press (or Incline DB) | 4 | 3‑5 (heavy) | 80‑90 % 1RM |
| Weighted Pull‑Ups / Chin‑Ups | 4 | 3‑5 | 80‑90 % 1RM |
| Overhead Press | 3 | 6‑8 | 70‑75 % 1RM |
| Barbell Row | 3 | 6‑8 | 70‑75 % 1RM |
| Dips (weighted) | 4 | 8‑10 | body weight + extra load |
| Face Pulls | 3 | 12‑15 | moderate weight |
> Progression: Add 1–2 lb to each lift every 2 weeks; track maxes weekly.
4. Upper‑Body Hypertrophy Phase (Week 13–18)
- Frequency: 4 days per week (push/pull split).
- Volume: 3–5 sets × 8–12 reps for compound lifts, 2–4 sets × 10–15 reps for isolation.
- Tempo: 3‑0‑1‑0 (eccentric over 3 s).
- Recovery: Rest 60–90 s between sets; sleep ≥7 h/night.
- Sleep: Aim for 7‑9 h/night.
- Nutrition: Consume protein (≈1.6 g/kg) and maintain a slight caloric surplus (~+250 kcal/day).
- Active recovery: Light walking or mobility work on rest days.
- Maintain a balanced routine that works the chest, back, shoulders and arms.
- Use a progressive overload strategy (increase load, sets, or repetitions gradually).
- Focus on technique and recovery to avoid injury and ensure sustainable progress.
- Every week increase weight by ~2–5 lb (or 1.25–2.5 kg) if you can complete the set with proper form.
- Once you hit the upper limit of reps or feel stuck, add a new exercise to keep challenging your muscles.
- Workout Log – Record sets, reps, and any notes (e.g., "felt strong" vs. "tight").
- Weekly Photos – Front/side/back to visually track muscle growth.
- Body Measurements – Biceps, waist, hips, chest, thighs every 4 weeks.
- Strength Benchmarks – e.g., max bench press or barbell row after each 4‑week cycle.
- If you’re aiming for a leaner look or cardiovascular health, add 20–30 min of low‑intensity cardio (e.g., brisk walking, cycling) on 2–3 non‑lifting days.
- Keep it moderate; intense cardio can interfere with muscle recovery if done right after resistance training.
- Frequency: Train each muscle group 2–3 times per week.
- Volume & Intensity: ~12–20 sets per body part, with progressive overload (increase weight or reps over time).
- Exercise Variety: Combine compound lifts (e.g., bench press, deadlift) with isolation moves (e.g., triceps push‑downs, bicep curls).
- Recovery: Allow 48–72 h between intense sessions for the same muscle group; prioritize sleep and nutrition.
- Progression: Track sets, reps, and weight to ensure continuous improvement.
| Day | Exercise (Reps) | Sets |
|---|---|---|
| Push A | Bench Press 8–10, Overhead Press 8–10, Dips 10–12, Lateral Raises 12–15 | 3–4 |
| Pull A | Bent‑Over Rows 8–10, Lat Pulldown 8–10, Face Pulls 12–15 | 3–4 |
| Legs | Back Squat 6–8, Romanian Deadlift 8–10, Calf Raises 15–20 | 3–4 |
Progression: Add ~2.5 kg to upper body lifts when you can perform the highest rep in your set range.
7. Recovery
How to Use This Plan
| Week | Focus | Action |
|---|---|---|
| 1‑4 | Strength & Hypertrophy | Follow the program exactly. Record loads, reps, and note any pain. |
| 5 | Volume Increase (Week 5) | Add an extra set to each exercise. |
| 6‑8 | Recovery & Assessment | Reduce volume or load if soreness persists. Re‑evaluate form. |
| 9+ | Progression | Repeat the program; aim to increase loads by ~2–4 kg every 4–6 weeks, or add an extra set after week 5. |
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Key Take‑away
| Day | Focus |
|---|---|
| Mon | Upper‑body push (chest/shoulders) – 3–4 sets of 6–12 reps. |
| Tue | Lower‑body + core – squats, deadlifts, planks. |
| Wed | Rest or active recovery. |
| Thu | Upper‑body pull (back/biceps) – 3–4 sets of 6–12 reps. |
| Fri | Full‑body conditioning + mobility work. |
| Sat | Optional cardio/HIIT or light upper‑body accessory work. |
| Sun | Rest and stretch. |
Follow the same pattern for all three weeks, but adjust volume/intensity gradually to avoid overtraining.
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3. Sample 12‑Week Progression (Weeks 1–4)
Below is a simplified template that you can repeat for Weeks 5–8 and 9–12 with minor tweaks:
| Week | Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|---|
| 1 | Mon | Bench Press | 3 | 8‑10 | 90s |
| Bent‑Over Row | 3 | 8‑10 | 90s | ||
| Tue | Squat (bodyweight) | 4 | 12 | 60s | |
| Romanian Deadlift | 3 | 10 | 90s | ||
| Wed | Rest / Light Cardio | - | - | - | |
| Thu | Overhead Press | 3 | 8‑10 | 90s | |
| Pull‑Ups (assisted) | 3 | 6‑8 | 90s | ||
| Fri | Deadlift (light barbell) | 3 | 8 | 120s | |
| Lunge | 3 | 10 per leg | 60s | ||
| Sat | Optional Yoga / Mobility | - | - | - | |
| Sun | Rest | - | - | - |
Progression:
4️⃣ Nutrition: Fueling Gains
| What | Why it matters |
|---|---|
| Protein (1.2–2 g/kg body weight) | Muscle repair & growth |
| Complex carbs (whole grains, sweet potatoes, oats) | Energy for workouts and recovery |
| Healthy fats (avocado, nuts, olive oil) | Hormone production & joint health |
| Hydration (≥2.5 L/day) | Blood flow, nutrient transport |
| Calorie surplus (+250–500 kcal over maintenance) | Supports muscle gain |
> Tip: Use a food tracker for 3–4 days to estimate your needs; adjust as you progress.
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? Tracking Progress
?♂️ Optional Cardio (If You Want It)
? Example Week
| Day | Focus |
|---|---|
| Mon | Upper Body – Push & Pull (Compound + Isolation) |
| Tue | Lower Body – Quad Dominant (Squat, Presses) |
| Wed | Rest or Light Cardio |
| Thu | Upper Body – Pull & Push (Accessory Focus) |
| Fri | Lower Body – Hamstring/Glute Focus (Deadlift, Hip Thrusts) |
| Sat | Rest or Light Cardio |
| Sun | Rest |
(Adjust rest days to match your recovery needs.)
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