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 (1,715)
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Posted Tue, 06/05/2012 - 11:05
I'm 17 weigh 171 and am 6 foot 1. I've been working out for the last couple of months and have seen some results but not any major difference. I'm trying to gain overall mass over the summer and don't wanna loose weight. Is this a good workout for me??? If not does anyone have a link to a better one??
Posted Wed, 06/06/2012 - 05:28
Whats the ideal rest time between each set and what sort of weight are we looking to use? 75% of one rep max?
Posted Mon, 06/11/2012 - 10:40
Hi
Have a question about weight do u go up on weight every rep and go up weight every week or just do heavy reps??? Tryin to put on about 15-20 pounds before my next football season I'm 5'8 152 right now but also don't want to lose my speed with this weight gain any advice y'all Could give
Posted Mon, 06/11/2012 - 15:51
When it says set 4 does that mean one set is a rep of 10,8,8,6
Posted Tue, 06/12/2012 - 18:18
Hi, i have a question in this workout plan for example exercise: barbell-bench-press it is 4 sets but i want to know if these sets are done adding or not adding weight????
Posted Thu, 06/14/2012 - 11:44
If I wanted to build more muscle, do you think it'd be a good idea to lower the reps of these exercises and add weight?
Posted Thu, 06/14/2012 - 22:20
I don't know if this question was already answered, but would I follow this program for 10-weeks straight or is this program for the 1st month, then switch it up to something else? I keep reading that variety and changing your routine is key to muscle mass gains, as well as strength, along with eating big and a proper diet. Any information you can provide will be greatly appreciated. Thanks
Posted Fri, 06/15/2012 - 11:44
Hi Steve,
I am about 70 lbs. overweight but I also want to perform this workout routine so I don't lose muscle. You always recommend to eat a lot when working out to gain muscle. What would you recommend for food intake for a guy in my position?
Thank you,
Kevin
Posted Fri, 06/15/2012 - 22:21
Does this work out rly work?
Posted Sat, 06/16/2012 - 15:20
Is it bad to do cardio everyday while doing these lifting exercises?
Posted Mon, 06/18/2012 - 03:24
hello, I have a question; I see that when weight is to be added it is indicated in the parenthesis. But is that the only time we add weights in between sets? When we are benching and going down in reps do we add weight or keep the weight the same?
Posted Mon, 06/18/2012 - 16:00
I have been training with this program for the last 2 weeks Im 190cm 107kg comming down from 113kg this program works and I eat alot I pushing it the way its written down and hell its great Im feeling better and I can feel the workout Im going all the way with this thanks appreciate it ! Rudi
Posted Mon, 06/18/2012 - 16:19
TODAY IS MY FIRST DAY AND AM GOING TO GIVE IT A TRY !!!!!
Posted Tue, 06/19/2012 - 00:45
in your exercise program i didnt notice anything for lower back. is that not necessary to workout?
Posted Tue, 06/19/2012 - 14:29
Great routine, what exercises can be thrown in to work the abs and when should that fall in the schedule? Also what kind of foods should be included in those 5 big meals? Thanks!
Posted Wed, 06/20/2012 - 10:18
After 2.5 rounds of P90X (minus yoga)thought I would be in good shape for this routine. This routine proving different (kicking my arse!) & Im just on 2nd week. Still a P90 fan, but hope to add some bulk with more free weights activity.
Posted Fri, 06/22/2012 - 10:03
hi i was just wondering if anyone nows were a good meal plans is due i have been on this one and aint work i am trying to gain not loose
Posted Mon, 06/25/2012 - 08:18
Why do you start the shoulders day with two isolation exercises/machine exercises and not with over head press? You'd really be limiting yourself in terms of observable improvements if your doing heavy shoulder work before hand, especially considering the rep range.
Furthermore, the fact that you have four exercises for biceps, and only three for 'legs' (not including those weird calf isolation movements), as well as the severe over representation of isolation exercises, which at times take precedence over the compound movements (which are extremely lacking) leads me to believe that this program is not of any great worth.
Posted Wed, 06/27/2012 - 00:05
I was seeing gains every week but this week my biceps stayed the same, only thing I can think of is not enough wheat pasta or brown rice in the day. My protein is good so is everything else. Also my back hurts, I think im getting to big of a pump and need to chill on some of the stuff im taking. Thoughts?
Posted Thu, 06/28/2012 - 06:03
Steve,
I'm 18 and been following this rutine for the past 3 weeks, doing this constantly is no problem you just have to be strong in the head and keep with it. Eating is a little problem as trying to eat big on a fast matabulisem is pretty hard but I'm bulking up good. I'm following the 4600 calorie diet drinking 4 eggs in the morning 1 cup of oats smoko 16 almonds 1/2 serving of protine and either a apple or banana lunch 2 cans of small Tuna cup of rice cups of veggies 16 almonds then pre work out is 16 almonds 1/2 serving of protine the do this work out then dinner is -1 cup of rice 16 almonds 1 cups veggies then 100g of meat either fish lean meat lamb or chicken. This is not hard to follow but still getting use to eating so much food but training is not a problem I push myself hard and one of the boys at the gym is a body builder and he is guiding me through the program I feel really good and bulking up pre good. If there is anything I should do different someone let me know please.
Cheers Peter
Posted Thu, 06/28/2012 - 06:16
With the right diet program this is a good rutine to have, I have been following this and it does work but you have to eat right.
Posted Thu, 06/28/2012 - 12:13
1.) When you do your sets do you increase the weight or stay at the safe weight?
2.) When do you increase the weight your lift? Do you recommend increasing the weight each week?
3.) Can you work some abs work in on Wed?
Thanks
Posted Fri, 06/29/2012 - 17:42
Hey so if we don't have a seated calf machine, what would be a good substitute?
Posted Sat, 06/30/2012 - 23:55
Hey, Ron I just started your workout routine it's going great thanks but I'm really lost I the eating part how should i eat and what should I eat, my weight is 158 I wanna be 150 with muscle n mass.
Posted Sun, 07/01/2012 - 12:41
Is it absolutly nessecary to take the weekend break? because I feel all good on saturday and ready to go again!
Posted Sun, 07/01/2012 - 14:58
Should I increase the weight for each exercise after every set where applicable, or should I only increase the weight for the tricep extensions as specified?
Posted Sun, 07/01/2012 - 21:34
Week 5, good results. I like having a plan for each day and getting to rest on the weekends.
Posted Tue, 07/03/2012 - 09:52
So you do the same workouts every week for 10 weeks?
Posted Tue, 07/03/2012 - 16:00
Hi Steve ..... im 27 years old 5'7 140 lb ...i never work out in my life and i started this workout program yesterday ...im eating healthy 5 times a day but i cant finish the last sets strong should i go less weight or just do what i can ?.
thank you for your help .
Posted Tue, 07/03/2012 - 20:01
Hey guys, with this program can we do cardio on the weekend? Or atleast one day of the weekend or should we just rest...?
Also I got told that one should change exercises every 4 weeks as your body gets too used to it..and this is a 10 week program? Please help.
Thanks
Posted Wed, 07/04/2012 - 03:03
I'm a wrestler and i want to gain more muscle, BUT I have been so lean have never really had much fat on me. Any advice?
Posted Fri, 07/06/2012 - 04:01
This looks like a workout i would like to try but im wondering when do you work your core ??
Posted Fri, 07/06/2012 - 06:19
I have completed the programme and had good results, the only issue I have is that it takes a long time to gain strength or shift to a new plateau, any reason as to why?
Posted Sat, 07/07/2012 - 16:48
How much weight should you go up each week?
Posted Sun, 07/08/2012 - 11:28
Hi, im at the gym about 4 months, i have a plan from my personal trainer, but i dont see good results. So i was thinking to try this workout. But i have a doubt, so i make the routine 1 week, other week for exemple, i train legs on monday, or i should always train, monday chest, thursday back, etc?
Posted Sun, 07/08/2012 - 22:16
Hey!
I noticed there is no exercise training the abs, if anyone sees this, can you please link me a good complete workout (one day) so i can add it to this 4-day program to a 5-day program. I need it so i can keep stable when doing squats/deadlifts, would be really helpful, thank you! :)
Posted Fri, 08/03/2012 - 19:50
You can work your abs out everyday. doesn't matter. They recover rapdily
Posted Mon, 07/09/2012 - 18:15
How long should this particular workout take? The last workout I did from here told me to take a 2-3 minuet break in between sets so I could lift the most possible. I was just wondering if this was the same.
Posted Tue, 07/10/2012 - 13:57
Hey Steve! NEED HELP!
I have been following your program and I like it so far. I am a mesomorph which means that I'm not a hardliners. I noticed that the program follows 2 days in a row for 4 days a week. I heard the youshouldnt work out the day after you workout. In other words, you should do 1 day off 1 day on. Should I continue the program? (since I'm a mesomorph)
Posted Tue, 07/10/2012 - 17:20
Is it okay to take a week off halfway through for a vacation?
Posted Tue, 07/10/2012 - 22:19
What's a good/next level workout to do once you finish the 10 weeks of this workout?
Posted Wed, 07/11/2012 - 10:58
Hi, I would like to test this program, im thinking about having a 2 month - 3 month diet program. I've been reading a lot about what to eat, and what not too, and I think I know the basics about how to eat for optimal muscle gaining and fat loosing, now I just need help with makitng a good diet program I can use for about 2-3 month's. Any exaples that are good? Remember my goal is to loose bodyfat and gain musclemass. I am allergic to eggs and nuts, so the diet has to be without those too, or with replacements. PLEAS HELP! THANKYOU! =)
Posted Thu, 07/12/2012 - 08:28
hey, just wondering how long the workout take for each night? I'm a little bit pushed for time, would an hour be enough to complete it all?
also, what would you guys recommend for warming up on each day. and what about abs?
cheers
Posted Sat, 07/14/2012 - 08:13
How do you know when to add weight to your sets?
Posted Sun, 07/15/2012 - 01:08
What weight level i start?
Posted Mon, 07/16/2012 - 06:50
i personally think there is not enough rest between shoulders and back as alot of exercises are smashing the same muscles twice in one week. for example in back(seated row,dumbell row,and bent over barbell row all use the same muscles as the exercises in the shoulder workout(reverse flys,rear delt lateral raise and military press). These 6 exercises all hit the middle traps hard with only one day rest in between. add the reverse flys in to the back , take them out of shoulder and maybe take out lateral raises all togethor as dumbell row hits middle traps and rear delts enough.
Posted Mon, 07/23/2012 - 16:31
I havent been to the gym seriously and im not too sure on what weights I should be lifting. Would lifting weights around 70% of my 1 Rep Max be appropriate?
Posted Wed, 07/25/2012 - 18:09
Can you share a PDF of this routine?
Posted Wed, 07/25/2012 - 19:44
Yo guys just a quick one. been hitting the gym for about 2 months now using protien shake after work out (theres meant to be a sweet spot when to take the shake) i eat porridge in the morning sandwhich at lunchtime with fruits then a chicken/steak/fish dinner about 5ish i usualy work out 1 hour b4 meal. Im at a loss with exercises BUT im seeing results on my shoulders and my becips. My biceps dont seem to be big but have a real high peek is this normal? willit spread out. im going to try this rutine and see how i get on any advice with diet plan would be great cheers lads!
Posted Thu, 07/26/2012 - 13:36
I am about 5'7 and weigh about 155, have burned a lot of calories and weight doing Muay Thai. I'm am in good shape and ripped enough, what I am looking for is to just gain Muscle Mass and about 10-15 lbs of it. I need a good diet plan for big meals and portion sizes to reach this goal while doing this work out. Any suggestions would be vey helpful and I am not pickey at all about different foods.
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