Bulking Cycle 10 Weeks PDF
Bulking Cycle 10 Weeks
A 10‑week bulking cycle is designed for individuals who want to maximize muscle mass while keeping body fat gains in check. The plan typically combines heavy compound lifts with progressive overload, strategic periodization, and a calorie surplus that’s carefully balanced between protein, carbohydrates, and fats. Over the course of ten weeks, you’ll go through distinct phases: an initial hypertrophy‑focused phase, a transition to heavier loads, and a final peaking week where you push for maximal gains.
Key components of a successful 10‑week bulking cycle
- Progressive overload – Gradually increase the weight or volume each session to keep stimulating muscle fibers.
- Macro‑tracking – Aim for roughly 1.5–2 g protein per kilogram of bodyweight, 3–5 g carbs per kilogram, and moderate healthy fats (about 0.4–0.6 g per kilogram).
- Recovery protocols – Prioritize sleep (7–9 h), hydration, and active recovery days to allow muscles to rebuild.
- Exercise selection – Combine compound lifts (squats, deadlifts, bench press) with isolation movements for balanced growth.
2. Structured Training Plan (Weekly Overview)
| Day | Focus Area | Key Exercises | Sets × Reps |
|---|---|---|---|
| Mon | Upper Body Push | Bench Press, Incline DB Flyes, Dips | 4×6–8; 3×10–12 |
| Tue | Lower Body Pull | Romanian Deadlift, Hamstring Curl, Back Extension | 4×8–10; 3×12–15 |
| Wed | Rest / Active Recovery | Light cardio or mobility work | – |
| Thu | Upper Body Pull | Weighted Chin‑ups, Barbell Row, Face Pull | 4×6–8; 3×10–12 |
| Fri | Lower Body Push | Back Squat, Leg Press, Calf Raise | 4×8–10; 3×12–15 |
| Sat | Rest / Light Activity | Stretching or yoga | – |
| Sun | Optional Conditioning | Core circuit or HIIT (if feeling recovered) | – |
Key points
- Weekly volume: 5–6 training days, each with a main lift plus accessory work.
- Intensity & rep ranges: Main lifts at ~70‑85 % 1RM for 4–6 reps; accessories at higher reps (8–15).
- Progression: Linear increase in weight or reps each week until you hit a plateau, then step up to a more advanced method (e.g., conjugate or Pyramidal).
- Recovery: Ensure adequate sleep (7‑9 h), nutrition (protein >1.6 g kg⁻¹ day⁻¹, carbs around 5–7 g kg⁻¹ for energy), and active rest days.
2.2 Powerlifting‑Specific Training Techniques
| Technique | What It Is | Why It Helps |
|---|---|---|
| Speed Squats (1–3RM at ~30–50% of max, focus on acceleration) | Lift quickly from the floor, ignoring depth if needed | Builds explosive power that transfers to heavier lifts |
| Paused Squats (pause 2–4 s at the bottom) | Force your body to hold weight under tension before exploding up | Improves eccentric strength and mental readiness for a strong concentric lift |
| Front Squat / Box Squat | Variations that shift load or change depth | Enhances hip flexor and quadriceps activation, aids in overcoming sticking points |
| Band/Chain Squats (add external resistance at certain joint angles) | Provides variable resistance throughout the range | Increases muscle activation where you are weakest |
| Goblet Squat / Sumo Squat | Allows focusing on hip and core stability | Improves balance, posture, and helps to prevent knee valgus |
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3. How These Variations Help
| Variation | What it Does | Why it Helps for Powerlifting |
|---|---|---|
| Squats at the top (prone) or bottom (supine) | Builds maximal strength in that specific position | Allows you to train where the bar is hardest, e.g., at the lock‑out or from the floor |
| Different bar angles | Targets different muscle groups & core stability | Increases overall functional strength and reduces injury risk |
| Drop sets / partials | Focuses on muscular endurance and late‑range fatigue | Improves ability to keep moving through the full range of motion during competition |
| Single‑leg or unilateral work | Enhances balance, proprioception, & asymmetry correction | Ensures both sides contribute equally, minimizing plateaus |
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3. How to Apply These Principles in Your Training
Below are practical ways to incorporate the concepts into a 4–week program that stays within your 8‑hour weekly time budget.
| Week | Main Focus (Principle) | Exercise & Rep Scheme | Rationale |
|---|---|---|---|
| 1 | Progressive overload + volume | Back Squat: 5×6 @70% 1RM; Front Squat: 3×8 @60% | Build a base load and increase reps to stimulate adaptation. |
| 2 | Intensity escalation | Back Squat: 4×4 @80%; Front Squat: 3×5 @70% | Shift focus from volume to intensity, raising the bar. |
| 3 | Peaking + speed work | Back Squat: 3×2 @85% with 2s eccentric; Front Squat: 3×3 @75% with 1s pause | Prepare for maximal effort by incorporating speed and control. |
| 4 | Testing & recovery | Test 1RM or 5RM after a full rest day; allow adequate recovery before next cycle. | Ensure the body has time to adapt and strengthen fully. |
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6. Practical Tips
- Warm‑up: Start with light cardio, dynamic stretches, and progressive loading (e.g., empty bar → 40 kg → 60 kg) before reaching training intensity.
- Grip: Use a mixed grip or hook grip for heavy loads; secure your wrists to prevent strain.
- Form Checks: Record short video clips of each set so you can review posture, depth, and symmetry.
- Recovery: Incorporate active rest (light walking, stretching) on off‑days. Ensure adequate sleep and nutrition.
Bottom Line
- If you’re new to deadlifting or docvino.com still building strength – aim for 60–70 % of your max. This reduces the risk of injury while giving you a solid foundation in form.
- If you’ve mastered technique, are close to 4‑5 reps per set at 80 %, then you can safely push up toward 85–90 % for lighter sets (1–3 reps) or for your "all‑out" attempts.
- Never exceed 95 % of your max in a single rep without professional supervision; it’s usually unnecessary and risky.
