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 Wed, 05/26/2010 - 08:56
I would work in some ab training when it best makes sense for you. Some like to do ab training on off days with cardio, and some after their normal workouts. I would stick with basic ab movements...situps, leg lifts, etc.
Posted Thu, 05/27/2010 - 01:04
im 17 years old and am looking to put on muscle mass.. Have been lifting for about 6 weeks now and am gaining strength but not muscle mass.. was just wondering if i should be taking any protien's or what supplements (that dont have a long term negative effect).. was going to start this 10 week program but wanted to know if i should be taking anything while i do.. thankss
Posted Thu, 05/27/2010 - 09:26
It's good to hear that you are getting stronger. This is a big key in gaining muscle. The second key is eating enough. You want to make sure you eat plenty and watch that scale. If you're not gaining weight, you will need to eat more. You also want to make sure you are eating at least 6 protein meals each day spaced out 2.5 to 3 hours apart.
Supplements - whey protein and a weight gainer would benefit you. Also consider a quality multivitamin and fish oil for general health.
To get more calories, considering drinking more whole milk, snacking on almonds, and eating some natural peanut butter. These foods are very calorie dense and can help you grow without filling you up too much.
Posted Mon, 12/06/2010 - 19:13
Whole milk? I was under the impression that whole milk has become a no-no considering it's nutritional value compared to 2 or 1 percent milk?
Posted Sat, 11/20/2010 - 11:36
First of all kid: Get some patience.
Second of all: Get a penis.
Posted Thu, 05/27/2010 - 14:00
hi, I'm 5'4 135 pounds. I'm kinda built for my size but I'm looking forward to get bigger. i just started 3 days full body workout routine for a month now. i don't really like it because it only allows me to do one exercise per body part each time, so i don't get really sored the next day or so even though, i train hard and do about 2 sets for each body part for 6-8 reps with high weights. now, I'm looking forward for a new workout routine. here are some of my workout schedule I'm planning to do. what do u think? please help!
Mon-(Chest, biceps, triceps, and forearms)
Tues-(Backs, shoulders, legs and calves)
Wednesday-(Cardio, Abs)
Thursday-(Chest,biceps, triceps, and forearms)
Friday-(Backs, shoulders, legs and calves)
Saturday-(Cardio, Abs)
Sunday-Rest
what do u think? is this a good workout plan or is it too much? please help me and reply soon. thank you!
Posted Thu, 05/27/2010 - 19:46
You would be better off with something like this:
Mon-Chest and Triceps
Tues-Back and Biceps
Wednesday-(Cardio, Abs)
Thursday-Shoulders and Foerarms
Friday-Legs and Calves
Saturday-(Cardio, Abs)
Sunday-Rest
Are you pushing for more weight/reps on every set of every workout?
Posted Wed, 01/30/2013 - 19:07
i like that routine just one day cardio
Posted Wed, 11/09/2011 - 12:45
To Khoi Le
To build size and strength. Don't workout the same muscle in a week otherwise your muscle would not growth. Just carrie on doing as they told you to do. You have to give you muscle rest for 3 days. Just take your time and don't give up, it will take from 6 months to 1 year to see the result. Perhaps protein supplements or protein bars may also help to build muscle repid. When select supplements choose the one that contain high calorie, protein, carbohydrate and some fat. Stop buying supplement contain colour. Disadvantages are taking to much protein can cause your liver fail. If you stop taking supplement your will probably loss weight and strength and it go back were it was. Advice you doctor before taking any supplement.
Posted Fri, 05/28/2010 - 00:28
yeah, this is the workout routine i used to do before i switched to 3 days full body workout. and during my 3 full body workout, i would add 5 more pounds weights every week for each exercise. but which one u think is better? the 3 day full body routine or this split routine? cuz im tryna gain more mass and strength. Thanks Steve. Also, is it cool if i only workout under 1 hour every time cuz i dont want to overtrain since i used to workout at least an hour and a half every time? Thanks again!
Posted Fri, 05/28/2010 - 07:33
One hour per day max is perfect. I would say that either workout is fine. Just keep adding more weight to the bar. I recommend simply doing the workout that you are most passionate about right now. Strength and mass will come with either as long as the effort is there.
Posted Fri, 05/28/2010 - 13:53
What would you reccomend for rest times between the sets?
Posted Sun, 05/30/2010 - 13:01
Generally no longer then 2 minutes for most sets. For exercises such as the deadlift and squat, take 3 to 5 minutes between sets if needed.
Posted Fri, 05/28/2010 - 15:52
thanks for your help. and also, for each exercise, how many sets should i do? 3 sets? for example, for bench press. i would do 1 set warm up 135 pounds for 10 reps. then 2 sets of the 170 for 8 reps? is that good? and should i do that for every exercise? how many sets would u prefer?
Posted Sun, 05/30/2010 - 14:57
The recommended number of sets are listed for each exercise.
Posted Sat, 05/29/2010 - 16:38
I'm 15 im just starting to build muscle, I'm unable to do any leg exercises as I have ruptured a quad. Taking this into account how would you incorporate this into this programme?
Posted Sun, 05/30/2010 - 11:02
I would simply perform the routine as detailed, excluding leg exercises.
Posted Sun, 05/30/2010 - 11:43
Ok thanks, will i still need to eat as much considering i wont be gaining muscle on my legs?
Posted Sun, 05/30/2010 - 12:57
Absolutely. If you don't eat enough you won't gain any muscle.
Posted Sun, 05/30/2010 - 07:24
i'm living far from the gym,therefore I used to train after finish work
so can I train from sunday to thursday and rest for the weekend using above mentioned program
Posted Sun, 05/30/2010 - 20:36
Alright mate, great program, im gonna be using it over the summer. Im 17 and fairly strong but do not weigh much so i'll be stacking a protein supplement with a creatine supplement. How do I know what weights I should be doing these exercises at? As i'm taking weight gaining and energy enhancing supplements should I push myself harder for bigger results? Cheers
Posted Mon, 05/31/2010 - 10:18
You use as much weight as you can. And when you can perform the stated number of reps, add weight. This will maximize muscle and strength.
Posted Sun, 05/30/2010 - 23:05
i am about 17 , 70kg and 1.76m tall , i want to bulk up without taking supplements like protein powder , any suggestions on diet ? also i ahve been working out for quite some time now , although i am getting stronger , i am not seeing any change in muscle size , what should i do ?
Posted Mon, 05/31/2010 - 10:39
The biggest factors in gaining muscle are:
A) Eating big. You must eat more then it takes to maintain your weight. Eat at least 30 to 40 grams of protein every 2.5 to 3 hours.
B) progression. Always try for more reps and weight during every workout.
Posted Wed, 06/15/2011 - 22:56
Howdy I wanted to do the samething When I was your age I did not want to take any protein powder or anything although I was quite misinformed about how to workout so it did cause alot of injury. This is a program that you can do for 10 weeks but I suggest trying other programs after that.
What you can do and should do Is take multivitamins each day and also after you workout eat like some bananas after you workout (not to many because pottasium repairs muscles but also makes you constipated)
If you follow this program you are sure to gain muscle strength and size but what your missing is protein. I'm not an expert but go online ask around about good sources of protien besides meat (like peanuts)or healthy meat As for a diet you really dont need a diet at the age you are now because your body has such a fast moving metabloism the only way you would need a diet is if you where obease. You do need 6 meals a day and thats a fact and pleanty of calories (healthy ones, no fastfood) All you really need to do at your age for a diet is just watch what you eat pick carrots not heart attack burgers and you will gain size and strength because I've done it before.
Posted Mon, 05/31/2010 - 20:06
I am 5'11-6'0 230 pounds i wanna lose wright and drop down 20 pounds but gain 10 pounds in muscle how would you suggest that i do this?
Posted Tue, 06/01/2010 - 11:32
The best way to approach this is by first spending a year adding muscle. Beginners can gain 10 to 15 pounds of muscle during the first year if they eat enough and train using progression (heavier weights). After this point you could do a 12 to 16 week cutting diet and be muscular and lean.
Posted Wed, 01/09/2013 - 15:29
Steve, I am a female. I am trying to gain muscles have kind of "cut" look. I am 42 years old. Have been exercising for about 8 yrs now but mostly cardio. Did weight lifting but not too heavy. About 5 month ago I got on a 5-6 meal plan 40-40-20 ratio and doing 5 days of weight lifting and less cardio so I don't burn muscles. It's seems to me like a LONG SLOW process and I still don't have that "cut" look. Is that normal? Am I missing something?
Posted Wed, 01/09/2013 - 15:50
If you want to build muscle you'll have to consume more calories. I might suggest putting on some weight until you're satisfied with the amount of muscle you've built. The would be a good time to slowly cut back on the calories to burn some of the fat away - giving you that "cut" look. Also, don't be afraid to lift heavy with good form! Here is a helpful calorie calculator:
http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator....
Here is a helpful muscle-building guide:
http://www.muscleandstrength.com/expert-guides/muscle-building
Posted Mon, 05/31/2010 - 21:45
For the chest workouts, I'm not able to do some of the Benching because of the lack of equipment that I have access to, could I switch to some of the machines that work out chest?
Also, on the weekend, could I do some full body workout's? Nothing Stressful just to get a little tone? Or would that be doing more harm than good and take away from my resting?
Posted Tue, 06/01/2010 - 11:17
If you have dumbbells, I would do dumbbell benches in you don't have an incline or decline. You could also add in chest dips. And if you still need additional exercises then I would try machines.
If you did additional work on the weekends if would generally be counterproductive. Toning requires a hard workout, and then rest for the muscle to grow. You could do cardio on the weekend.
Posted Tue, 06/01/2010 - 12:50
Hey Im thinking of starting this 10 week work out today. I've been working out for approx. 10 months. I have seen a change, I've gotten a lot stronger however I dont look a lot bigger. Just a little. I wanted to know how to increase my muscle mass by not getting fat though. Cause I know to increase muscle mass we have to eat a lot. Can you give me an example of what I should eat? Like a diet plan and specific good foods with good protein that I should eat to increase muscle mass? Thanks!
Posted Tue, 06/01/2010 - 15:30
It is virtually impossible to gain muscle without gaining some fat. To gain muscle you need to eat more calories then it takes to maintain weight. The best plan is to eat 300 to 500 more daily calories then it takes you to maintain weight. Eat at least 30 to 40 grams of protein every 2.5 to 3 hours, and for the rest of your calories eat nutritionally sound food like fresh fruit, veggies and complex carbs.
Posted Tue, 06/01/2010 - 17:49
Thanks and.. do you still use this workout? Is it really effective? cause the amount of reps in the workouts are small. Im def going to try it tho
Posted Wed, 06/02/2010 - 08:33
This is a very good workout. I would give it a try.
Posted Thu, 06/03/2010 - 02:49
hey! after my workout i feel weak only but i dont feel sore. is that normal? for the next few days as well , i dont feel sore and since being sore is when mucsles grow doeos that mean my muscles are not growing
Posted Thu, 06/03/2010 - 09:30
It can take a while to adapt to the physical demands of training. make sure you are eating more then it takes to maintain your weight, and keep pushing for progression of weight, and you will grow.
Posted Mon, 11/14/2011 - 20:26
I'm a little late to reply, but if you feel weak then that is fatigue, and you're doing it right! :)
Posted Thu, 06/03/2010 - 10:17
i am been going to the gym for quite a few years already , but i've never really sticked to a program. i want to bulk up now , can you recommend a suitable program for me to follow ? i am quite free so i am able to train 6 times a week
Posted Thu, 06/03/2010 - 17:48
The keys to building mass are eating more then it takes to maintain your weight, and pushing for progression of weight. You could use any of the mass building programs on this website. They will all serve you well.
Posted Mon, 06/07/2010 - 21:12
Hey Steve.
I'm 40 years old, 5'9 and 209 lbs. - I am looking to use this program to gain mass and strength. I know nutrition plays a huge part in acheiving these goals, so based on my stats above, approximately how many calories should I be taking in every day? 2500, 3000, 3500 or 4000??
Thank you.
Posted Tue, 06/08/2010 - 08:47
Hi Remy. I would say that a good placer to start would be 3200 calories per day. I would run this for 2 weeks and watch the scale. You want to experience a very slow weight gain, maybe of about a pound per month your first year. If you are not gaining weight, add 200 daily calories and run that for a month to see how it impacts your body. If you are gaining weight too quickly, drop the calories to 3000 for a month and watch the scale.
Posted Tue, 06/08/2010 - 04:57
hey.. on wednesday it says to do cardio/abs..
i do cardio everyday.. i run with 40 pounds strapped to my back..
i really don't like sitting around during the week.. or the idea of THREE "rest" days..
i was wondering if you have any ideas for modifying this so that Wednesday has something other than just abs/cardio..
Posted Tue, 06/08/2010 - 08:49
Hi Bruce.
There are several muscle building routines that utilize a 4, 5 and even 6 day split:
http://www.muscleandstrength.com/workouts/muscle-building.html
Posted Tue, 06/08/2010 - 19:56
I'm 17 and 155 pounds, and 5'10. I eat around 160 grams of protein a day and try to eat a lot. I've heard this is pretty advanced workout, and I've only been going to the gym for about 4 months now. So, would this be a good workout or would it be too advanced for me?
I've tried this workout for about a week now, I think I'm okay, but is there a better workout routine for me because I kind of feel like I'm still a beginner.
Posted Wed, 06/09/2010 - 10:45
Hi Alex...
I would recommend a beginner or intermediate workout. They will contain a lot of the same exercises, but will be a little better for you at your stage of development.
Posted Wed, 06/09/2010 - 11:51
Thank you Steve.
Do you have any suggestions for intermediate workouts?
Alsom, What makes this workout too much? Like, what would be the dangers of taking this workout if you weren't completely ready for it?
Posted Wed, 06/09/2010 - 16:47
If you have your form down on all exercises there are no real dangers to using this routine.
Here is one of my favorite workouts. It is difficult but effective:
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Wed, 06/09/2010 - 19:25
Alright. Thank you Steve :D
I'll try that workout for a while and hopefully build my way up to this one after I gain some weight.
On the off days for that exercise could I do abs and cardio?
Posted Thu, 06/10/2010 - 07:50
You bet! You can do abs and cardio on off days.
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