Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Advanced
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
Workout Description
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
| Monday - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 8, 8, 6 |
| Incline Bench Press | 3 | 8, 8, 6 |
| Decline Bench Press | 3 | 8, 8, 6 |
| Dumbbell Flys | 2 | 10 |
| Dumbbell Pullover | 2 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
| Tricep Dip | 3 | 10 |
| Tricep Bench Dip | 3 | 8 |
| Notes | ||
| None. | ||
| Tuesday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Chin Up | 2 | 8 |
| One Arm Dumbbell Row | 3 | 8 |
| Seated Row | 2 | 8 |
| Bent Over Barbell Row | 2 | 8 |
| Lat Pull Down | 3 | 10, 10, 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8, 8, 6 |
| Close Grip Preacher Curl | 3 | 8, 8, 6 |
| Incline Dumbbell Curl | 2 | 12-14 |
| Concentration Curl | 2 | 10 |
| Notes | ||
| None. | ||
WEDNESDAY - REST DAY/CARDIO
| Thursday - Shoulders and Forearms | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Machine Shoulder Press | 3 | 10 |
| Dumbbell Reverse Fly | 3 | 8-10 |
| Military Press | 4 | 10 |
| Dumbbell Lateral Raise | 2 | 10 |
| Dumbbell Shrugs | 2 | 10 |
| Upright Row | 2 | 10 |
| Forearms | ||
| Exercise | Sets | Reps |
| Standing Wrist Curl | 4 | 10 |
| Barbell Wrist Curl | 4 | 10 |
| Notes | ||
| Dumbbell shrugs and upright row can be supersetted. | ||
| Friday - legs | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 5 | 10, 8, 8, 6, 4 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 4 | 12 |
| Seated calf Raise | 2 | 12 |
| Notes | ||
| None. | ||
WEEKEND - REST TIME
Comments (1,720)
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Posted Sun, 05/23/2010 - 15:01
For chest and triceps do you go through all the exercises for set 1 and then do it again for set 2 and so on or do you finish one exercise and go on to the next?
Posted Sun, 05/23/2010 - 20:21
Finish one exercise and move on to the next.
Posted Sun, 05/23/2010 - 21:38
alright thanks
Posted Fri, 05/27/2011 - 08:50
hi... ive been going gym for a bit but only realised about protein carbs ect, iv been eating breakfast - porridge - dinner -- 2 tuna sandwiches -- tea -- chicken -- and then toast or cerial at night... what should i improve on? i need a diet
Posted Thu, 07/07/2011 - 00:28
Here's a good diet that I used---if you're looking to lose weight, this helps.
I also do a 4-day weight lifting cycle to build muscle...so I'm losing weight and building some muscle...hopefully that's what you're trying to do.
Anyway, here's the diet:
Breakfast: Spinach, cheese, mushroom omelette, made of 1 egg and some egg whites. Whey protein shake and 1 glass of water.
2 hours later, I have about 2 or 3 handfuls of mixed nuts.
Lunch (2 hours after nuts): Chicken Caesar salad (I make my own). I make the salad on Sundays filled with carrots, celery, romaine lettuce, peppers, grape tomatoes, and cucumbers. Everything I get is organic (non-organic has been found to lead to system failures and obesity). The chicken I boil in water and then cut up and put in the fridge.
2 hours later: Fruit salad made of blackberries, raspberries, blueberries, pineapple, strawberries, and grapes.
2 hours later: More fruit or nuts..that's typically my snack.
Dinner: Either more of the salad, or sometimes I make a bean/cheese burrito.
I found that this works...and it's actually really tasty. I love salads, so I love eating this stuff.
Also, I have a champion juicer; I juice every 2 days and make a vegetable juice of carrots, celery, cucumbers, beets, and a little ginger. It definitely gives me lots of energy. You can even find one of these on ebay for like 50 bucks.
I also drink lots and lots of water and tea all day. On top of the weight lifting, I use the eliptical machine every day for about 1 hour.
Hope all that helps...good luck.
Posted Thu, 04/19/2012 - 05:54
Hi Sean
I follow nearly the same program as you I train three times a week weights hitting most of the major muscle groups. I also use the eliptical most days. I split the hour with one 30 minute session in the morning and one at night. I am trying to increase calorie burn during the night. I was worried that this may be too much. I have oats in the morning. Do you use any protein powders. What heave your results been like?
Very Interested to know as I have been following for several weeks now and would like to know what is down the track.
Posted Tue, 06/05/2012 - 19:18
well what will happen is your going to burn out the muscle because not enough proper rest
Posted Mon, 06/25/2012 - 10:08
Hey Sean, dont you get tired of eating the same things everyday? And shouldnt you be eating more meats? Idk much about nutritional stuff and im gonna try your diet here but im just tryin to get some ideas of when the best time is for like carbs, protien, etc.cause once i no that i can rotate some different foods in lol i run about 3 miles a day n lift (routine ^) for about an hour a day. Any help would be awesome! Thanks.
Posted Sat, 08/11/2012 - 04:09
Look up a book call "Nutrient Timing" by Ivy Ph.D. It explains all the stuff you need to know about supplements and diet for sports nutrition.
Posted Wed, 09/19/2012 - 01:25
hey guy-
i'm starting out -n- female bodybuilding.
sounds too yummy 2 pass ^up!
a must.
way to b-
thanks for you guys inspiration-
amanda
Posted Fri, 04/05/2013 - 11:22
I found that this helped me a lot its easy cheap and healthy thnx for the help
Posted Sat, 07/30/2011 - 04:58
" tuna sandwiches aint gonna cut it mate. I'm a small lad and I work my way through 6
Posted Sat, 12/03/2011 - 13:07
You should probably read up on mercury buildup through excessive predator fish consumption. Its a very serious health risk and you could fall victim to heavy metal poisoning.
Posted Sun, 03/04/2012 - 17:52
It's true tuna consumption everyday is bad did it for long time being cheap and lazy was never formally diagnosed with mercury poisoning but didn't feel top notch have stopped since
Posted Thu, 09/29/2011 - 17:04
try not to eat cereal or toast at night as these store carbs and carbs are used as energy. try to cut down on carbs after 3pm. try eating pasta for dinner and going to workout in the afternoon
Posted Mon, 11/07/2011 - 11:54
Are you serious? Pasta is a carb unless you're just eating the sauce. Please think before you give terrible advice.
Posted Wed, 11/09/2011 - 13:49
without lecturing you in basic high school science.... i am hesitant to tell you that pasta sauce is 90% carbs. FYI and take a page from your own book: DONT GIVE TERRIBLE ADVICE.
Posted Wed, 08/29/2012 - 05:53
Having carbs for dinner is a great idea for mass building, the stored glycogen and insulin spike will lead to increased muscle/fat which are both essential to strength gains i.e. testosterone production, slight gh release. To increase growth hormone production consume some red meat/high fat foods before bed as well. Protein consumption is best during the morning to restore levels in the liver, and of course pre&post workout. Have simple carbs in the morning like fruit and complex carbs in the evening, (breads&vegetables) and fats throughout the day (fish oil,butter,meats) with majority at night.
Posted Tue, 03/06/2012 - 14:12
Actually carbs are okay until around half 4 depending on your metabolism and whether you're bulking or cutting, our dietary needs differ for most. but you are right with what you're saying, we are just all different :)
Posted Fri, 02/08/2013 - 18:06
U say stop eating carbs after 3 then you tell him eat pasta for dinner.... Which is it
Posted Thu, 04/18/2013 - 21:51
If you want to build up muscle mass the best way to do it is to eat 6 full meals a day, eat until you can't eat any more. It will be hard at first, you might be able to eat 3-4 meal day then as you workout more you will be able to eat more. Buy protien powder, Glutamine, and amino acids. Very important to eat before you go to sleep and when you wake up. My two friends and I have gained over 20 lbs in the last 10 weeks, mostly muslce but some fat of course, and go to the gym at least 5 times a week. Don't do some long 2 hour workout like many people do. 4 exercised per muscle group is plenty and maybe to muscle groups a day tops.
Posted Tue, 05/07/2013 - 20:06
I think the confusion is that in some areas people call lunch dinner and dinner supper. If that's the case here, then it makes sense.
Posted Fri, 03/08/2013 - 11:01
I'm just throwing this out there, some people call lunch, dinner and the last meal of the day is supper.
Posted Wed, 04/18/2012 - 10:47
Hope you found a diet by now.. If this finds you in the same position you were last year, there are several things you can improve on based on your body type and what you are trying to accomplish. I was 208 with 22% bodyfat on Jan 1st of this year.. Now i'm 174 with around 12% Bodyfat. My diet was 84 days with no deviations.. up to 8 meals a day high protein, high fiber, medium carbs, and natural fats.. Hitting your Macros are crucial if you want to see results.. Starving yourself is going to result in loss of fat, but also loss of muscle.. So Spacing out porridge in the morning and then dinner at night makes no sense because your body is going into hibernation mode everyday and slowing your metabolism down.. You want to speed it up and each about every 2-3 hours.. During my diet i stayed away from Fruits because your body produces natural sugars and you don't need the extra, especially if your goal is to lose weight.. Search the Kris Gethin 12 week program and follow, you'll love the results.
Posted Tue, 09/18/2012 - 09:36
Hi Jake, I have my own diet down and all the supps. I just hit week 2 day 11 of the Kris Gethin 12 week program and am finding the 20mins Cardio before and after just crazy and doing it 3 days in a row my legs are beyond sore and am considering stopping his program. I think that, that is way to much cardio even during a workout in such a small time frame. What warm down exercises did you do or how did you push through all the crazy cardio.
Posted Mon, 01/16/2012 - 04:00
Steve, Will this workout work on me since I'm skinny and has fast metabolism?
Posted Thu, 02/23/2012 - 23:54
You would need to follow a consistent bulking diet also. To get big you must eat big.
Posted Sat, 03/24/2012 - 07:55
also steve, what kind of diet would you recommend while doing this 10 week program? like what would you wanna eat.
Posted Mon, 04/09/2012 - 21:10
can you still get ripped bye doing this expercise. I want to gain mucle but dont want the bulk from eating alot what should i do
Posted Fri, 06/01/2012 - 11:26
I'm 47 I do a similar workout but don't feel as though I've fatigued my muscles enough I know I'm older (metabolism) but I wanna BULK & get ripped Abs are worst area I'm from Louisiana & I like to eat what I want I need a good diet I can stick too & any advice on workouts By the way I out work ALL the 20 somethings in the gym! I refuse to lose 2nd place ain't gettin' it! THANKS
Posted Tue, 07/10/2012 - 22:21
What's a good/next level workout to do once you finish this 10 week program?
Posted Wed, 01/30/2013 - 19:12
is that four set of ten repetition on every body mass as chest, triceps, back, bicep, leg, shoulder. that i am so stress of my mine because i have been learn it so fifty five minute is good max workout.
Posted Thu, 02/14/2013 - 15:21
By finish the exercise do you mean complete all of the sets of that exercise before moving on to the next exercise?
Posted Wed, 05/08/2013 - 11:59
How much rest between each set? Any advice for rate of lifting? ie, 10 seconds up and down vs. explosive movements?
Posted Mon, 07/05/2010 - 16:22
hi...HELP
Am I meant to work out in the same order as written down??
I was concerned about wearing the muscles down before i finished the workout.
Any help would be greatly apreciated.. thanks
Posted Mon, 07/05/2010 - 17:56
Hi Felxi,
Perform the exercises in the order listed. Don't worry about wearing down the muscles. That's the point. If you are tired later on, but still working hard, your efforts will be rewarded.
Posted Wed, 08/25/2010 - 22:12
The gym can sometimes be busy and the equipment i need is being used is it okay to jump out of order just so i can get the other sets out of the way first?
Posted Fri, 08/27/2010 - 09:01
Hi Ron,
Yes, that's ok.
Posted Sat, 03/24/2012 - 07:53
hey steve, what would be the best time of day 2 do this workout?
Posted Mon, 02/18/2013 - 23:44
Steve I need some help I am 27 years old. It has bin a while now since I have bin going to the gym, I have bin doing insanity for a while. I was just curious for a beginner what is a good work out I am doing this 4 way split. for sets like chest 15,12,8,6 example do I add weight for each rep http://www.muscleandstrength.com/workouts/10-week-mass-building-program..... This is the link which I have chose do to do. I really could use your advice and help for a beginner. I would really would appreciate it thanks steve.
Posted Mon, 10/10/2011 - 19:23
So does that means do ALL the chest exercises, and THEN all the triceps exercises?
Posted Mon, 12/05/2011 - 00:56
I have a question. How do you know how much weight to use? Do you base it on percentages of your max?
Posted Mon, 01/16/2012 - 11:47
hi there tyler depending on your goal depends on what percentage of your one rep max you need to lift, but i recommend to do about 80% of your 1 rep max hope this helps
Posted Wed, 05/09/2012 - 01:31
how would you pick what weight to start with? is it just weight that is easy to lift and keep it there for all reps? and im looking for a workout to build strength and make me look ripped.. is this a good one?
Posted Wed, 02/06/2013 - 06:09
start off heavy but not too heavy and work your way up once your use to it.
Posted Sat, 05/26/2012 - 07:01
what percent of weight do you lift for this workout and is it a percentage of your body weight or your max lift weight?
Posted Sat, 03/02/2013 - 23:01
Hello steve whats a good work out for getting cut and toned. I am 27 years old looking for a good work out its bin so long and now I need to loose weight and go back to the gym and get back into shape. I am 5foot4 and I need to get back into shape whats a good work out?
Posted Wed, 03/06/2013 - 17:17
Hey Dan! I recommend taking a look at our fat burning routines: http://www.muscleandstrength.com/workouts/tone.html
Posted Wed, 05/15/2013 - 19:16
Hey steve cool website by the way, listen I am brand new to working out. I have bin slacking off all these years, is there a good beginners work out for a 27 year old?
Posted Tue, 10/05/2010 - 21:53
eat a orange or a apple befor you workout a orange will give you more energy befor you workout and a apple will help you burn fat easier
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