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Bulking Blueprint
by Brian N.
2 athletes joined
Program Description
Ticket to gainsville! 🏋️‍♀️
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
40 minutes
Created
Feb 23, 2024 11:57
Last Edited
May 07, 2024 10:00
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Dip (Bodyweight)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Barbell Row
3 Sets
6 Reps
3
Lat Pulldown
2 Sets
1 Set
8 Reps
4
Face Pull
3 Sets
8 Reps
5
Bicep Curl (Barbell)
4 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Leg Curl
3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
3
Front Raise
3 Sets
8 Reps
4
Shrug (Dumbbell)
4 Sets
8 Reps
5
Face Pull
3 Sets
8 Reps
Day 5
1
Walk
1 Set
30 mins
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Bench Press (Barbell)
4 Sets
6 Reps
4
Overhead Press (Barbell)
3 Sets
6 Reps
5
Lat Pulldown
3 Sets
8 Reps