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 Tue, 10/19/2010 - 23:41
no, you go through all of your workouts one at a time unless u want to superset your triceps with your chest. If you went through all workouts for one set, you wont be doing much heavy weight because your chest will be destroyed!
Posted Wed, 12/29/2010 - 00:29
hi im looking to build arms chest and ass ben workin out 3 - 4 times a week and showing lil in all areas..what can i do to build faster and gain more results?? ive ben on multi vitamins creatine serum b12 b complex and all ive gotten is a belly ...frustrated im 5 11 145 feel stronger but am limited bcuz of bad back from car accident 2 n heart attacks need help//also hw much weight should i be starting with right now im doing 20 - 25 lbs with dumbbells and varing on the universal machines but have gone up but with very small results thanx mick
Posted Thu, 02/24/2011 - 20:13
I would eat eat eat.......try dropping your reps to 4-6 and use insane weight cheating on some if need be.but all in all dont matter how hard you hit the gym if your food intake is not insane.
Posted Thu, 06/23/2011 - 09:05
I've got the same problem as you in height and weight. I've been slowly gaining weight just by eating tons doing 2 protein shakes a day (one after workout with vitamins and 1 right before bed. You shouldn't be starting at anything that is heavier than what you can lift. Sure it sucks being the small guy at the gym but everyone was you at one point. Just throw on an iPod and get in the zone. Any preworkout stuff you can take to get you worked up will help you lift more. I take c4 extreme and it works out well for me. Just gotta find something that suits you.
Posted Tue, 01/31/2012 - 21:14
Hey zack i dont eat much but i do take protein shakes does that help or do i need to eat more?? And if i need to eat more what would you suggest because i really dont know im really skinny and i want to gain weight and grow muscle please help?
Posted Tue, 02/07/2012 - 20:45
Hey Victor,
Protein shakes are used as a supplement, while you can find ones that have more calories, protein, carbs, etc it's not going to be enough. You should try to eat 5 meals a day shakes don't count as a meal, when I first started i thought that and it set me back a lot. Not knowing your body weight or height, it's a little hard to recommend a diet, but eat lots of pasta, oatmeal, lean beef, eggs, whole milk, and try to have a reasonably high intake of fiber just to keep things moving :P. Count your calories and just try to eat 200-300, basically 1 week lets say you take in 2200 calories eat enough to get to 2500 for 1 week, then the next week add another 200-300, and just keep adding until your satisfied with your size.
hope I was somewhat helpful
Jeff
Posted Wed, 01/19/2011 - 11:16
hey what should I do routine wise after this 10 week program
? still want to pack mass on.thanks
Posted Wed, 02/23/2011 - 13:26
do you have to in increase weight on every set for maximim results???
Posted Sat, 03/12/2011 - 22:20
Who ever created this work out is a bird. This routine is missing volume and will lead to injury. Big muscle groups are missing sets and has exercises that are overrated for longterm and longetivity.
Posted Sat, 06/18/2011 - 23:05
What would you suggest to add/take out, or as a new routine?
Posted Wed, 07/20/2011 - 06:51
i bet your skinny lol
Posted Thu, 09/29/2011 - 18:00
yea that work out is weak sauce.....
Posted Mon, 11/07/2011 - 13:47
He has to be skinny or a puss bc this workout is INTENSE...one of the best ive run across and ive been training for 12 years or so. only on week (4) and along w/the intense workout ive been eating properly and have gained 9 pounds!! i love this program and recomend it to ANYONE who wants to get serious about putting on some mass.
Posted Tue, 12/20/2011 - 10:35
12 years and you still search for programmes
Posted Sun, 12/25/2011 - 20:57
King,
I don't care how many years you train, how much you THINK you know or how many books you read you can always pick up new tips, new routines and just learn in general from others. So to answer your question YES after 12 years I still search for new programs! Btw it must work bc I'm now done w/this 10 week program and i added 13 lbs total and bench went up from 315 to 330lbs and can now rep out 275 lbs 6 times (on 4th set). So rather than ACTING like you know all just shut up and lift!!
Posted Mon, 01/16/2012 - 12:44
I'm gonna try your program. And its funny to listen to all the haters on here...Thanks for the tips tho!
Posted Wed, 01/30/2013 - 18:43
yea huh but i do ten repetition if that help for mass building but i never learn it but i haven't learn it but i am stress out of the workout routine of more hour than fifty six minute of every four day week in max. mean i am hundred sixty pound but i want to gain about forty five pound over two hundred pound of pack on mass. huh i am not eat lot food to gain mass cause that don't believe people say to me that eat whatever you want is dont matter but i don't believe that.
Posted Mon, 01/23/2012 - 17:49
ive used almost this exact routine for seven months and seen insane results. in the small amount of time ive been working out with this routine ive flew passed all my friends who've been working out for years. sorry, but you obviously dont know mass building.
Posted Thu, 03/29/2012 - 08:39
Kyle,
dont mean to be another hater on here but you really need to change your workout up every 8 to 10 weeks. If you dont youre not shocking your body at all and your muscles are getting too used to the work out. Still hanging in there for that long is better than most. You should really change it up though.
Posted Fri, 03/22/2013 - 14:51
hey what is your diet kyle? im 160 poudns 5'7 21 years old im trying to gain tricep chest and well every other muslce is pretty much looking good. but my triceps are flat which sucks. what is a good diet? to follow with this program ? please respond and thanks
Posted Wed, 07/27/2011 - 22:55
When they say to eat big meals or like 5 meals a day, how many estimated calories would that be?
Posted Sun, 09/04/2011 - 18:26
at least 800 calories per meal,
Posted Mon, 02/27/2012 - 21:17
Theres actually a formula you can use to decide your daily cal intake for mass gaining. im not sure what its called but research a lityle and i guarantee you will find it
Posted Wed, 07/27/2011 - 23:12
When it says to eat big meals or 5 meals a day, as estimate how many calories does anyone think would be appropriate, and im only 14.
Posted Thu, 11/03/2011 - 05:17
im a skinny lad who wishes to become a proffesional body builder
Posted Sat, 02/18/2012 - 14:34
how do i write my own work out routine and diet guide on here?
Can anyone help me?
Posted Tue, 04/03/2012 - 19:08
U do one exercize and the sets for it, then move on.
Posted Wed, 12/26/2012 - 07:08
i live in iran
i love sport build muscle
Posted Sun, 01/06/2013 - 00:56
this is right one
Posted Wed, 01/30/2013 - 18:36
yea i go four set i don't do max set but i just do heavy weight for mass gaining but i don't do less time of forty five minute but i do more time about almost hour about fifty six minute. plus i go on hard gainer about Monday chest triceps, tuesday back bicep, Thursday leg, and Friday shoulder trap.
Posted Mon, 05/24/2010 - 10:33
Ive been working out seriously for a little over a year now and im stuck in a plateau period for a long time now. Could this routine be used as a good plateau breaker?
Posted Mon, 05/24/2010 - 10:35
Are you plateauing with muscle gains and/or strength gains? Also, how many calories are you eating per day, and are you pushing for progression on every set?
Posted Wed, 01/30/2013 - 18:52
huh d not much calories that i eat but i don't eat big to gain mass with more size and strength also i been training heavy weight but i use over train before about two hour that i been burning lot fat that don't post to burn fat as now but i eat little food but not much that i need to gain mass but i am skinny but i look normal weight but i want to add more size than mass of strength as overall mass protein but i been gym. i am trying looking for personal trainer professional bodybuilder but is cost lot money of trainer.
Posted Tue, 12/06/2011 - 22:01
I would recommend varying your work outs and switching up the days you work on certain muscles. Every few weeks you should change up your work out unless your on a long term routine. Its helped me avoid plateauing when i've tried to build muscle or cut down and tone up.
Posted Mon, 05/24/2010 - 16:04
How do you increase weight? is it by the week or when you feel that you can exceed that weight you are doing?
Posted Wed, 01/30/2013 - 18:55
huh i say all week but i do decrease week of other week ay increase weight because i don't believe the muscle fitness of magazine that had that help gain mass of packing ten pound by four week but i don't think so i could be year to get result.
Posted Mon, 05/24/2010 - 16:09
How often do you add weight, weekly, excerise, when you feel its right?
Posted Mon, 05/24/2010 - 17:18
Whenever you can do the number of reps listed in the program.
Posted Mon, 05/24/2010 - 16:59
Hi
This is listed as a ten week programme. Do you do these same exercises for 10 weeks and just increase the weight? Its just that I have always been thought you had to to vary the exercises to stop the muscles getting used to the same exercises.
Posted Mon, 05/24/2010 - 18:03
As long as you are increasing the weight when possible and pushing yourself on every set you do not need to switch exercises.
Posted Wed, 01/30/2013 - 18:58
huh sense i been in DR for two week as now i learn for personal trainer of different after week of different switch of workout.
Posted Tue, 05/25/2010 - 14:21
the gym im at right now is limited. there is no free weight bench or incline. would you prefer using the smith machine or dumbbells for chest
Posted Tue, 05/25/2010 - 17:25
I would do a combination of both, and add dips if you can.
Posted Tue, 05/25/2010 - 17:40
Tricep Extension 4 10, 8, 8, 6 adding weight- for the adding weight does it mean u add weight after each set or just for the last one
Posted Tue, 05/25/2010 - 17:51
You add weight when you can hit the listed rep range. If a set calls for 10 reps, and you can do 10 reps, add weight the next time in the gym.
Posted Wed, 01/30/2013 - 19:01
ok i lose the comment already from what learn
Posted Tue, 05/25/2010 - 18:28
so how bout i do ten reps first set but not easy so shuld i jus keep same weight for next 2 sets then 4th set raise the weight cuz ur doin 6 reps
Posted Wed, 05/26/2010 - 09:48
Only you will know for sure. it will take some experimenting. Just make sure that you are pushing for more reps on every set and using as much weight as possible.
Posted Tue, 01/31/2012 - 13:44
Hi,
Please find below my current workout routine. Kindly provide your inputs/suggestions for making it better.
Day-1 Chest Sets Reps
Inclined Bench Press 5 sets 15,12,10,8,8
Inclined Dumbell Press 3 sets 12,10,8
Inclined flying 4 sets 15,12,12,10
Flat bench 4 sets 12,10,8,8
Flat flying 4 sets 12,10,8,8
Decline bench Press 3 sets 12,10,8
Abs Sets Reps
Hanging leg raises 4 sets F,F,F,F
Machine leg raises 4 sets F,F,F,F
Laying leg raises 4 sets F,F,F,F
Day-2 Back Sets Reps
Wide grip front Chin ups 6 sets F,F,F,F,F,F
Bent Over 4 sets 15,12,10,8
T Bar rows 3 sets 12,10,8
Single Arm 3 sets 12,10,8
Close Grip Lat pull down 3 sets 15,12,8
Hyper Extention 3 sets F,F,F
Day-3 Biceps Sets Reps
Standing barbell Curls 5 Sets 15,12,10,8,6
Preacher Curl 4 sets 12,10,8,6
Inclined Dumbell Curl 3 sets 12,10,8
Machine Curl 3 Sets 12,10,8
Concentration Curl 3 sets 12,10,8
Forearms Sets Reps
Sitted barbell curls 3 sets 12,10,8
Day-4 Shoulder Sets Reps
Behind Neck Press 5sets 15,12,10,8,6
Side Dumbell Press 4 sets 15,12,10,8
Side lateral 3 sets 12,10,8
Front raises 3 sets 12,10,8
Bentover raises 3 sets 15,12,8
Traps Sets Reps
Barbell Shrugs 4 sets 15,12,10,8
Uprights 3 sets 12,10,8
Day-5 Triceps Sets Reps
Single arm 5sets 15,12,10,8,6
Close grip bench press 4 sets 15,12,10,8
Overhand french barbell curl 3 sets 12,10,8
laying barbell curl 3 sets 12,10,8
Machine pushdown 3 sets 15,12,8
Abs Sets Reps
Ab board crunches 4 sets 15,12,10,8
Side crunches 3 sets 12,10,8
Day-6 Thighs Sets Reps
leg extention 5sets 15,12,10,8,6
squads 4 sets 15,12,10,8
leg press 4 sets 12,10,8,6
Haq squad 3 sets 12,10,8
Leg Curl 4 sets 15,12,8,6
Calf Sets Reps
standing raises 4 sets 15,12,10,8
Sitted Raises 3 sets 12,10,8
Thanks,
sandeep
Posted Wed, 05/26/2010 - 03:37
What about abs? What sort of ab exercises are we suppose to do?
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