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10 WEEK MASS BUILDING PROGRAM

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

Workout Summary:

Training Level: Advanced
Main Goal: Build Muscle
Days Per Week: 4
Workout Type: Split
Designed By: M&S Writers

Description of Workout:

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
Workout 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
Workout 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
Workout Notes:
Dumbbell shrugs and upright row can be supersetted.
Friday - Legs
Upper 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
Workout Notes:
None.

WEEKEND - REST TIME

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