Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout50 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
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.
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Monday - Chest and Triceps
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 |
Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
Tricep Dip | 3 | 10 |
Tricep Bench Dip | 3 | 8 |
Tuesday - Back and Biceps
Exercise | Sets | Reps |
---|---|---|
Deadlift | 5 | 10, 8, 8, 6, 4 |
Chin Up | 2 | 8 |
One Arm Dumbbell Row | 3 | 8 |
Seated Row | 2 | 8 |
Close Grip Lat Pull Down | 3 | 10, 10, 8 |
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 |
Wednesday - Rest Day/Cardio
Thursday - Shoulders and Forearms
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 |
Standing Wrist Curl | 4 | 10 |
Barbell Wrist Curl | 4 | 10 |
Note: Dumbbell shrugs and upright row can be supersetted.
Friday - 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 |
Weekend - Rest
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4.4K Comments
I am beginning a bulking cycle using this workout. My calorie intake for my goal weight is 4000 calories per day. Do I need to eat the same way on rest/non-training days as I do on days that I am in the gym?
You do, Aaron. The non-training days are when you're recovering and those calories will be put to good use. Keep it consistent.
Do u go up in weight each set or stay the same with all sets
It works either way, Joshua. I prefer to go up in weight each set to a top weight that results in failure, but you don't have to.
Why only do legs once per week. Most fitness influncers do them 2-3 days a week
If you train them hard enough, once a week is all you need.
Cant really superset shrugs and
upright Row.
I shrug 225 on a squatbar for 10
Reps.
No way i can upright row that.
I think most people will shrug alot
More then thy can upright row.
Even with dumbells its imposiblle.
They don't have to be supersetted with the same weight.
Do you stay at the same weight for each set or increase weight.
Up to you. I would suggest starting light and working up to a top weight. If you want to use the same weight, that is fine too.
Hey Ed, I try to push myself to increase weight weekly, but that won't always happen. So, I try to increase reps on those days. As long as you're either improving or at least not moving backwards, you're on the right track.
What weight do you recommend on starting at? Do you go up every Rep or do you go up weekly?
Hi! How much rest is recommended between sets? And are there any alternatives for leg curl and leg extensions? Maybe lunges and stiff legged deadlifts?
Rest for 45-60 seconds between sets, and those alternatives would work well. Good luck!
Hi, I would like to make a comment on the leg workout. For me it seems to be too short. The legs muscles are the biggest ones but you only plan to do 11 sets (without calves) while you have foreseen 14 and 15 sets for chest and back respectively. Why you do not add at least couple of leg press sets?
Hi Sly! I didn't write this one, but I agree with your assessment. I would add both leg presses and stiff-legged deadlifts or lunges for similar sets and reps. Thank you for pointing this out.
How long does workout take for everyone else, for me its 1hour and a half?
How long are you resting between sets? If you're taking extended time, this may be why it's taking longer. Not sure what everyone else's experience is, so I will leave this up for others to answer.
Will 90 secs in betweens sets it usually takes 45 but with longer an hour
Hello
Thank you for this great workout
I want to ask :
I have dumbells and bar only at home and i need a
Workout schefule to build muscle .. im 5'9 and 154 lbs
Im an athelet but this is going to be my first time dealing with weights
Hey Hashem, thanks for reading M&S! There are plenty of options here that will help you based on equipment you have access to.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi! I just started going to the gym, i'm 24yo 192cm tall and weigh 65kg, i'd like to gain a lot of mass/volume, my questions are:
1. Is this the ideal program for me as a beginner? (I've already tried a week and i feel like I could do more reps than indicated)
2. For mass gain, how many days a week is the ideal of training (I could go every day to the gym but maybe that makes my body not be able to recover enough from last day)
Thank you in advance, awesome program btw!
Glad you like the program, Javi. Thanks for reading M&S!
This is a great program for you. I would suggest sticking with this as is. There is enough time for recovery and you can push it hard on the days you train. Definitely do NOT train every day. Hope this helps!
I want to lose weight while building alot of muscle mass. Is this a good plan for me ??
Hey Sheldon, I would focus on something to help you get shredded while keeping your protein high to preserve your muscle as well as possibly build more. A program like this would help.
https://www.muscleandstrength.com/workouts/8-week-fat-incinerator-workout
I’m on week 8 and enjoying this 10 week programme, but just wondering why 5 sets on the deadlift ?
Hi Michael, the extra sets can be used for both warming up and getting your form right. The last three sets are your big ones. Hope this helps!
Yes just starting this mass training liking it a lot however I am working out at home but I do have the weights dumbbells and barbells and jump rope and all that was wondering if there a sub for leg curls cuz I don't have the machines but I i can do leg extension and all that though
Hi Justin, if you have resistance bands or can get your hands on any, you can do standing leg curls with those. I found that works great. Outside of that, you can do any of the exercises we have in our Exercises section. These would all serve you well.
https://www.muscleandstrength.com/exercises/hamstrings
If i still wanna bulk but i finished the 10 weeks is there another work out i should go for? Btw ty for this workout.
You can either give this a second run, or you can try one of these. Zack. This link has several options for you to consider based on your new goals.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi I've been doing this workout for sometime now
Can I do legs and chest twice a week
Hey Dan, I don't think you should do both legs and chest twice a week, but I think you can alternate which one you do twice in a week. For example, one week hit legs twice and train chest twice for the next week. Make sense?
Hi Yes thank you
hi,i want to know if
1)i should increase the weight after every set and keep the reps same. or
2)should i increase the weight after every set and low down my reps . or
3)should i keep the weight same and increase my reps after every set. or
4)should i keep the weight same and do the same reps every set.or
5) should i start with my maximum weight i can perform some reps and decrease weight after every set and doing samee reps. or
6) should i start with my maximum weight and decrease weight after each set but increase reps after every set. or
The answer is a combination of 1 and 2. When the reps are shown to go down each set, you should definitely add weight. When the reps are the same for all sets, you should start light and work to a top heavy set. If you can't do that, then it's ok to stay with the same weight.
I will try this mass program as from the month of Feb 23.I would like to know weather we are going on heavy weighs to build this mass.
Thanks for your reply and nice program.
You should be training with heavy weights, approaching failure on the final set. Hope this helps!
What does back and Biceps Deadlift have to do with Tuesday?
Deadlift is considered by many trainers and experts as a back exercise because of the lower back and trap involvement.
Is there a six day / week version of this?
Not that I know of, but you can pull out the biceps and triceps work and make those their own day and add a second day for a bodypart you think is weakest. That would be your six.
Hi there, I plan to follow this program and do cardio with some self-weight abs workout on rest days. Would it be wise
As long as you take one complete day off a week, I think it would be ok.
hey can i incoporate negatives in reps? and decrese the rep range
Are you wanting to trade the lower reps for the negatives? I would suggest just doing the last two or three reps for the sets as negatives.
Is every set to failure ?
Hi, Dion. No, only the last set needs to be to failure. Use lighter weights on the first set or two, or use the same weight for all sets but slow the reps down on the last set. Either way will work. Hope this helps!
Hi any sub for chin ups?
Are you training in a gym, Josh?