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 (1,768)
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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.
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?
Posted Tue, 12/20/2011 - 11:18
Absolutely.
Posted Mon, 12/19/2011 - 17:18
Hey i was just wondering if deadlift should/could be added anywhere? Thanks
Posted Tue, 12/20/2011 - 11:19
I recommend dropping the lat pull downs and performing deadlifts first on back day.
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
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
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...
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
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!
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...
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...
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-...
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?
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?
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}
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??
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.
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???
??
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.
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
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
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?
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.
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
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?
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?
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 :)
Posted Mon, 01/09/2012 - 13:03
how much should i rest between each set?
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?
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
Posted Tue, 01/10/2012 - 06:48
Hi nice program. But is it enought training with only one muscle group pr. week?
Posted Tue, 01/10/2012 - 16:29
So far the work outs r great. But on the site it says 10week routine, but it only shows "one" week. Am I suppose to keep using that same routine and stepping it up everytime, or is there other routines I'm not seeing??
Posted Tue, 01/10/2012 - 21:34
Hello
I am going to begin this program in a couple of weeks and want to do it properly so I have a couple of questions.
1. When it says 2 sets of 10 reps, dumbell flys for example, do you increase the weight for the second rep of ten?
2. Also if it says 10 reps should i be choosing a weight where i can just make 10? and if i improve and can do more than 10 reps say by week 5 should i up the weight so it is really testin me?
Well thats all for now but any advice it much appreciated....
cheers
Posted Wed, 01/11/2012 - 12:55
Hi! i have been using dinoballs just under a month now and starting to see good results ! but i am struggling to get a good eating plan that would go with the dinoballs, any ideas where i would fined some thanx !
Posted Wed, 01/11/2012 - 14:59
How much muscle mass can I gain off this 10 week program.
Posted Thu, 01/12/2012 - 20:38
5 meals a day, I'm taking proteins could i use a 35g or so shake as a substitute for a meal but still have the other 3 meals + 2 shakes?
Posted Fri, 01/13/2012 - 17:36
I work out like mad and have made good progress, however I have hit a platue. This sounds like a good change to make. I have a problem with my back and I am unable to do squats. What is a good alternative to the squats?
Posted Mon, 01/16/2012 - 08:41
i am looking to gain weight from this program ahould i eat big as people say like 5 ti5mes a5 day or do i need so food program to gain weight while i doo this program plz reply back or send me a message to my email it would help me a lot thanks
Posted Mon, 01/16/2012 - 09:49
I was doing hard training when suddenly i started to notice that my right hand starting to loose strength. and now i am not able to train. Any solution. thank you
Posted Wed, 01/18/2012 - 15:07
when can I add abs to this program I was thinking maybe Monday and Thursday?
Posted Wed, 01/18/2012 - 23:22
Hi
I was wondering if I am able to do this workout for more than 10 weeks or if i should find a different routine after the 10 weeks is over.
Posted Thu, 01/19/2012 - 03:00
am 144 pounds and really skinny. I just joined the gym and i want to gain muscle mass fast.. i dont mind intense workout too. What schedule should i follow.
Posted Thu, 01/19/2012 - 20:38
Hey.Help
I am going to a gym for the last 6-7months.I am working hard but cant finding a good result.my weight is something around 53-54kgs.i want to increase it.i want some mass on my body.so can you just explain me about the daily diet and workout!! please send it ASAP.
Posted Tue, 01/24/2012 - 00:37
hey tell me 6days in a week workout rouiteen to fast build muscle please reply me thankrs
Posted Tue, 01/24/2012 - 09:16
so you out your weight so e.g 10kg then do 4 sets of 10, 8, 8, 6 then change exercise? thanks email me back anyone. Also what proteins are people using these days ? and when should you start using creatine?.
Posted Thu, 01/26/2012 - 00:32
Hey,I'm sorta at a plateu I'm 5'9 140 lb, what do you suggest for a intesnse bulking diet and also for every workout every set should I add weight but do less reps? My goal is to weigh around 170
Posted Sat, 01/28/2012 - 01:23
hey just had knee surgury, not allowed to work legs for two months, is there something i can do in place of the leg workout for the time being?
Posted Mon, 01/30/2012 - 16:36
Im still a little confused. Today was my first workout and I didn't know if I was suppose to do all te sets of one exercise then move on OR do you do one set of each and cycle around? Please help need to know what I'm doing wrong
Posted Mon, 01/30/2012 - 20:02
Any ideas on diets for super tall and skinny guys? I've been trying to gain weight and muscle mass for the last few years but can't seem to find the key to huge gains.
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