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10 Week Mass Building Program

10 Week Mass Building Program

Average: 3.9 (1822 votes)
3.9 5 1822
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.

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:

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

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Comments (2,114)

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Abdullah hadi
Posted Wed, 11/30/2011 - 16:30

Hi,
my name is abdullah n 5'6 inch my weight is 65 .
I m having a problem that my chest,arms are not increasing so what should i do ? plz tell me some perfect workouts
n when should i increase my weight of gym n how many?
should we workout from heavy weights ?plzz plz reply me i will thankful of u

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Steve's picture
Steve
Posted Fri, 12/16/2011 - 12:46

This workout is a good choice.

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...

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lakshmanan
Posted Sat, 12/03/2011 - 12:46

hi ,
i am vivek from india. my chest is very small size but i am doing gym more than 6month . my arms biceps and all look like a good . what i want do increase my chest size please help me.

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Steve's picture
Steve
Posted Fri, 12/16/2011 - 12:48

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...

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J-Stan
Posted Sat, 12/03/2011 - 15:29

Hey Steve, first of all I'd like to thank you for posting your workout and answering our questions. I'm starting this new workout this week. I am a runner and a weight-lifter. I run at least 3 miles everyday and use the elliptical for an additional thirty minutes *high intensity*. Are there altercations I will have to make in order to gain mass besides my caloric intake. As you can imagine, it's very difficult putting on mass when you run.

Thanks,
Joe

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Steve's picture
Steve
Posted Fri, 12/16/2011 - 12:50
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Cengiz
Posted Sun, 12/04/2011 - 19:30

Can this program still work if i do 3 exercises for each muscle group, and do 8-10 reps for each exercise? Also i would like to know if it is a good idea to include standard pushups in my chest workout? Do it have a counter effect on growth after doing weight exercises? if i can, how many reps/sets should i do of pushups?

Thanks.

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Steve's picture
Steve
Posted Fri, 12/16/2011 - 12:51

I don't recommend changing the set and rep structure of this workout. As far as pushups, you can add them but they will have a limited impact. Your body will adapt to them quite rapidly.

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Geno
Posted Mon, 12/05/2011 - 20:27

im 20 years old and im about 6'0 170. my goal is to gain 20 lbs of muscle. this workout would be a good one to reach that goal? Also what kind of diet should i go on.

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Steve's picture
Steve
Posted Tue, 12/20/2011 - 11:09

This workout is a good choice. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...

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Geno
Posted Tue, 12/20/2011 - 15:38

I started today and it was very hard for me to finish is that normal? should i decrease the weight or should i have more rest time in between sets.

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Steve's picture
Steve
Posted Thu, 12/22/2011 - 11:22

It may take a few weeks to get used to the demands of the program. You could drop the weight a bit for a week or two, but after that I would get back after progression.

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Anis
Posted Wed, 12/07/2011 - 17:26

Can this be used more than 10 weeks like continously?

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Steve's picture
Steve
Posted Tue, 12/20/2011 - 11:10

Absolutely.

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Remy
Posted Thu, 12/08/2011 - 12:15

Hello I'm a bit new to the whole bulking and mass gaining thing, I'm 17, weigh 78kg, around 5'9 and an endomorph, I've been doing this program for a while now, just wondering how much calories would I be required to consume per day? And protein amount? And also I'm using whey protein, is 2 shakes enough per day? Also I've heard about BCAA's and glutamine, are they worth a try? I also mentioned I'm an endomorph because I have heard that this effects mass building. Please give me a hand I'm in a bit of trouble! Thankyou!!

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Steve
Posted Tue, 12/20/2011 - 11:11
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Sumit
Posted Sat, 12/10/2011 - 12:21

i want to know as you are writing in sehdule on monday there will be exercise of chest and triceps may i take this chest on morning time and triceps on evening time or chest and triceps both on morning time

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Steve's picture
Steve
Posted Tue, 12/20/2011 - 11:11

Perform them both in the same workout.

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mario a.
Posted Mon, 12/12/2011 - 00:34

Hi, my questions are...
What kind of meals shoud i take and how much?

And i workout firts thing in the morning,any warm up exersice??

Tnx!!!

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Steve's picture
Steve
Posted Tue, 12/20/2011 - 11:16

Here are some articles that can help you with nutrition:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...

As far as warmups, try 5-10 minutes of very mild cardio followed by some light stretching.

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Doni Rey
Posted Mon, 12/12/2011 - 19:14

Can I do chest and biceps program at the same time instead of chest and triceps? Back and triceps instead of back and biceps?

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Steve's picture
Steve
Posted Tue, 12/20/2011 - 11:18

Absolutely.

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Jake
Posted Mon, 12/19/2011 - 17:18

Hey i was just wondering if deadlift should/could be added anywhere? Thanks

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Steve's picture
Steve
Posted Tue, 12/20/2011 - 11:19

I recommend dropping the lat pull downs and performing deadlifts first on back day.

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Faust
Posted Mon, 12/19/2011 - 18:46

isn't this alot of sets for someone who is natural? doesn't look like this could be done in enough time for cortisol to start coming in to place

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Sean Spicer
Posted Mon, 12/19/2011 - 20:37

Hey I was wondering if I follow this for 10 weeks what kind of results will I get, and what are some good supplements thanks

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Steve's picture
Steve
Posted Tue, 12/20/2011 - 11:21

If you're new to lifting you could add several pounds of muscle in 10 weeks. As far as supplements, check out this article:

http://www.muscleandstrength.com/articles/prioritize-your-supplement-pur...

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Miz
Posted Wed, 12/21/2011 - 04:16

I dont think its necessary for chest and triceps, your pushing well its isolating your triceps.. correct me if im wrong

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Zane
Posted Wed, 12/21/2011 - 08:12

I just came off the 10 week program with good results. Added mass, increased strength and didn't gain any fat. I also didn't tweak much of anything that is already outlined here by M&F. My only question is... WHAT NEXT??? Does anyone have any suggestions on what the next program would be for someone who finishes this and wants to get bigger and stronger? It's winter and it's the time of year to gain and gain easily. Thanks!

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Steve's picture
Steve
Posted Thu, 12/22/2011 - 11:27

Hi Zane,

Here's a good program you might want to run next:

http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...

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Bejoo alnajjar
Posted Tue, 12/27/2011 - 05:36

Hi.... I really love this split but there is one problem ...
My chest is smoll so do I have to woerk it twis a week...

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Steve's picture
Steve
Posted Tue, 12/27/2011 - 10:12

No, stick to the program as designed. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...

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Mase
Posted Tue, 12/27/2011 - 18:27

I just turned 15 and I'm 6'2 183lbs and 9.9 percent body fat
I max 205-210 on bench and I'm trying to get bigger the healthy way. Any tips?

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Lee
Posted Wed, 12/28/2011 - 12:13

I have looked at numerous eating plans but have found none that meet my schedule. I'm 175 lbs, want to gain lean mass, wake at 5:30am and in the gym by 7:00am. Can you give me some type of outlined plan?

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Andy Mc
Posted Thu, 12/29/2011 - 13:30

this is a gud programme its basically wat i do {principally}but i change my routine every day for every muscle group bar legs, u dont notice the plateau and u never just excell on 1 exercise {even build}

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Mike
Posted Fri, 12/30/2011 - 05:09

Hi I'm 14 and have been liftin for almost 2 years and would like to know if this program is good for me. I weigh 140 and am 5"8 and want to fill out. My figure is skinny so will this program work to build muscle and strength??

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matt
Posted Mon, 01/02/2012 - 09:40

Is it bad if my weekly schedule prohibits me from splitting the routine sometimes? Some weeks I end up just doing the routine four days straight.

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scott
Posted Mon, 01/02/2012 - 11:14

if one cannot during the 1st week of training finish for example 10 reps tricep dips must u stop take a short break and carry on or just take a break and move on to the next set???
??

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Joe
Posted Mon, 01/02/2012 - 19:36

I am a little confused about the # of sets and # of reps for each set. So you want to stay at the same weight for each exercise until you can perform the number of listed reps. Once you can do that you add weight next workout.

Now compared to another workout where you would go for 4 sets of 10 reps. Where you stay at same weight until you can do 4 sets of 10. What is the difference between this and the above workout? My guess is you would progress slower with 4x10 exercise compared to decreasing reps?

Also, isn't 2 sets for an exercise too little? What is the reasoning for that? Thanks for your help.

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Sean
Posted Thu, 02/23/2012 - 21:51

yeah so when you do this workout one day, say chest an triceps, your doing 80-90% of your 1 rep max on each set.
so lets say you do the bench press... 10 reps of 60 kg, then 8, then you struggle on the last an only manage 6....
a similar story the following week, but then you eat some good food and get some supplements in you
you come back and you do 60 kg 10 reps, 8 reps and then push 2 extra reps to reach 8 reps on your last set... you did it... high 5, gratz.
so now next week you know to put the weight up on the bench press again. As you get stronger you will reach targets, once achieved you need to reset these targets and aim higher, or else you want be lifting enough weight to be building muscle, you will start to tone up instead of bulk up.

The reason why the repetitions decrease through the set is because your lifting 80-90% of your 1RM at first your muscles will burn out and become tired,
they wont be able to do 3 x 10 reps, even when you get stronger this will still be the case, if your able to do this you must move the weight up, ok?

again, for the 2 sets being too little... the process of bulking up or mass building involves using high weight and doing small amounts repetitions...
read up on Muscle Hypertrophy, or Strength Hypertrophy for a scientific and more accurate explanation on this.

Sean

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Ste.h.
Posted Wed, 01/04/2012 - 07:14

Cheers for this workout.i been training hard for 2 yrs. but got a injury, and been out for a month.n struggled to get back in to it.got really lazy.been lookin for a good routine that's different to wot I av done before to motivate me agen. An luv it.so cheers for this

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skyler
Posted Wed, 01/04/2012 - 13:19

i play college football and im weighing around 235 right now and it seems like i cant gain anymore weight period? i eat constantly and lift everyday what could i do?

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steve P
Posted Thu, 01/05/2012 - 12:10

Hi,

I injured my left shoulder a few months ago and can't do any dips close grip or pull ups, can I replace those exercise by something else?

Thanks.

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Sam Talbot
Posted Fri, 01/06/2012 - 04:22

Hey

I have recently just started working out with this programe. so far so good. i am wondering if you recommend taking any protein shakes after the gym and if so what do u recommend? Trying to put more muscle and strengthon so i can go further in my rugby career.

Thanks,
Sam

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Angelo
Posted Fri, 01/06/2012 - 18:28

I am 14 years old, weigh about 58kg, if i do all these exercises can it stunt my growth in any way?
Would you recommend doing ab workouts on all the off days?

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Moe Aasi
Posted Fri, 01/06/2012 - 20:45

Hi, my name is moeed, but u can call me moe. I go 2 the gym 3 - 4 times a week. My goal is to gain weight n build muscle. IF i do this training routine would i see changes within less than 6 months?

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hossamkassem
Posted Sun, 01/08/2012 - 06:55

hey steve :)
nice program, me and my friend just finished it 1 week ago and we took a week rest and now we are wondering whats next ?
we still want to add more muscle mass could you suggest any program for us please ?

thanks :)

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michael
Posted Mon, 01/09/2012 - 13:03

how much should i rest between each set?

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Taylor
Posted Mon, 01/09/2012 - 14:36

Would you say jack3d is a good supplement to use? I've always used true mass but wanted to throw some jack3d in there, is this a good idea?

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Sam Talbot
Posted Mon, 01/09/2012 - 23:47

do u recommend taking any protein supplements or anything during this 10 week programme? if so what protein?
Thanks

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