Brayden Afford
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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)
Focus: Establish a solid base of strength and hypertrophy.
- 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
Weeks 5‑10:
- 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
Week 11:
- 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
After each testing cycle, increase the training max by 5–10 lb for upper body lifts and 15–20 lb for lower body lifts if you successfully completed all sets at the target weight.
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 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
> Rest: 2–3 min between sets for heavy pulls, 90 sec for moderate.
> 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.
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
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.
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
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.
Below is a sample weekly schedule incorporating the above principles:
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:
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.
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
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.
Use this data to tweak volume, intensity, or exercise selection.
?♂️ Optional Cardio (If You Want It)
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.
? 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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Key Takeaways
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.
By structuring your training around these principles, you’ll create a robust program that supports steady gains in both strength and hypertrophy.
