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, 06/09/2010 - 09:42
Can you use whey protien and creatine in conjunction with each other if you can is it a good idea too or not? thanks.
Posted Wed, 06/09/2010 - 10:43
You can use whey and creatine in the same supplement plan.
Posted Wed, 06/09/2010 - 11:50
Hey steve, I did Rippetoes starting strength for 4 months and have been doing a 4 day split for 3 months now, is that enough experience to start this program?
Posted Wed, 06/09/2010 - 16:40
Absolutely!
Posted Thu, 06/10/2010 - 22:59
Ok. What do you think about stacks? I already take Whey, Multi's and Fish Oil but I was considering getting White Flood and Xtend....with an advanced workout like this it would be good to have Xtend in there right?
Posted Sat, 06/12/2010 - 12:10
I love Xtend. It really helps me with recovery, and with reducing soreness. White Flood is a good product. I think there are any number of solid NO/Pre-workout supplements that are solid choices. They help me push deeper into workouts with less fatigue.
Posted Wed, 06/09/2010 - 11:50
Hey....question to anyone that can help....when completing these daily workouts, is it recommended to do all exercises for one body party before moving onto the next body part, or is it better to switch back and forth, or does it not make any difference? Meaning, for example, on Day 1...should i be doing 5 chest exercises before moving onto triceps, or should i be doing the tricep exercises in between my chest exercises?
Posted Wed, 06/09/2010 - 16:41
Do all chest exercises before moving to another bodypart.
Posted Wed, 06/09/2010 - 11:57
I'm 15 years old 5ft 5.5 and 107lb how many calories do you think i need approx to gain muscle? Your help would be greatly appreciated!
Posted Wed, 06/09/2010 - 16:43
Hi Matt...
There's a good chance that at your weight and age you have a very fast metabolism. I would recommend trying to eat 3500 calories per day and watch the scale for a couple weeks. A good goal would be to shoot for a 2 pound weight gain each month. If you're not gaining weight at 3500 daily calories, add 300 more per day and see what happens.
Posted Thu, 06/10/2010 - 03:50
hey, ive been working out for about a year now and have been doin a lot of calisthenics as well as free weights. thinking about starting this routine and was wondering if it would be better suited to gaining muscle mass then what i have previously been doin, also can u incoporate 20mins of cardio three times a week into this routine as well or will that have a negative impact, on gains?
Posted Thu, 06/10/2010 - 08:26
This program is a great program for muscle gains. You can definitely add cardio. I recommend after resistance training. As long as you are eating enough, cardio shouldn't limit muscle gains.
Posted Fri, 06/11/2010 - 01:13
Hi Steve, I'm a high school baseball catcher and I'm looking to get bigger for the next season and much stronger. Would this routine be good for me and how much calories should I intake with this workout?
Posted Fri, 06/11/2010 - 07:55
This workout would be good for you. If you are looking for size and strength you will probably need to eat somewhere around 4000 calories per day. You want to add up to a pound or two each month for the first 6 months, so this number may have to be adjusted up or down.
Posted Fri, 06/11/2010 - 05:12
I have one week left of p90x and im pretty sure I want to start up this routine to gain more mass. My only question is can i work abs with this routine? I think i know the answer already but since this is my first gym based routine i just wanted to make sure.
Any help is appreciated. thank you!
Posted Fri, 06/11/2010 - 07:53
Sure, you can add in abs on any/all days.
Posted Fri, 06/11/2010 - 15:18
Hi, what are some alternatives to the following? I have barbells, an EZ bar, dumbells and a bench.
Seated Calf Raise
Machine Shoulder Press
Close Grip Preacher Curl
Tricep Dip
Tricep Bench Dip
Decline Bench Press
Posted Fri, 06/11/2010 - 16:52
Hi Matt...
Seated Calf Raise - Standing DB or BB calf raises
Machine Shoulder Press - Seated BB or DB shoulder press
Close Grip Preacher Curl - Closegrip BB Curl
Tricep Dip - Closegrip Bench Press
Tricep Bench Dip - French Press
Decline Bench Press - DB Bench Press
Posted Sat, 06/12/2010 - 14:31
Hi steve,
I'm looking to build some mass and this workout seems great, so i'll give it a try. One question though.. For some excercises the number of reps decline. Do i use the same weight during that excercise? For example Barble bench press (10/8/8/6), let's say i can do set #1 20kg 10 reps, do i increase weight for set#2, or should i continue set #2-4 with the same weight and just increase the weight the week after?
Posted Sat, 06/12/2010 - 20:23
I would use the same weight. Aim for 10 reps on the first set, and when you can hit it, add weight during the next workout. Always try to do as many reps as you can for each set. It's OK to fall a bit short.
Posted Mon, 06/14/2010 - 13:38
hey Coach
can i do this workout monday wednesday friday sunday
or 2 day and one day off
have a good day
Posted Mon, 06/14/2010 - 14:35
That would work!
Posted Tue, 06/15/2010 - 15:08
this routine seems wicked , im deffo looking forward to try it , just a quichk question ,
What should my 1rep max percentage be for these exercises standard 70-75% ?
Posted Wed, 06/16/2010 - 11:23
Use as much weight as possible for each stated rep range.
Posted Thu, 06/17/2010 - 23:57
hey i don't have a machine to do the shoulder press. is there anything i can replace that exercise with?
Posted Fri, 06/18/2010 - 10:33
Seated dumbbell presses would be a good replacement.
Posted Sun, 06/20/2010 - 00:56
is it okay if i still continue this routine after ten weeks
Posted Sun, 06/20/2010 - 14:57
Absolutely! You can keep running it as long as you are getting results.
Posted Sun, 06/20/2010 - 17:34
hey steve im new to this and i want to kno how do you know that you are making gains throughout the 10 weeks thank you
Posted Sun, 06/20/2010 - 21:36
To gain muscle you need to eat more daily calories then it takes to maintain your bodyweight, and train with progressively heavier weights. Do this and you will make great progress.
Posted Sun, 06/20/2010 - 21:45
ok i see well im also trying to gain weight cause im 6'1 and weigh 160 i need to get to 190 at least so im eating alot and taking protien and will do on the adding weight thing btw is there any ab workout i can do with it
Posted Mon, 06/21/2010 - 15:27
Hi Ali,
Here are some great ab workouts:
http://www.muscleandstrength.com/workouts/ab-workouts.html
Posted Mon, 06/21/2010 - 09:21
any replacement for dumbell pullover? I've been doing them but the movement is very uncomfortable on my rotator cuffs...
Posted Mon, 06/21/2010 - 09:30
Hi John,
You could drop them and add in another set of flys and incline presses.
Posted Mon, 06/21/2010 - 21:55
hey im 16 5'11" 160 and i feel like it is very hard for me to gain weight i been working out for a couple years now, on and off, but the last 3 months i was pretty comsistant but not still seeing some noticably big gains so would this workout be good for me or more like a full body workout and also i have bad knees so what excersises are good for the legs but aslo easy on the knees
Posted Tue, 06/22/2010 - 12:37
Hi Steve,
To gain muscle you will need to eat more then it takes to maintain your weight. You want to gain at least a pound or two each month. No workout will provide gains if you don't master the eating end of the equation.
Posted Tue, 06/29/2010 - 10:17
Hi Steve,
I have started this program and I am at the second week now. In regards to the chin ups, would it matter if I do them overhand since i have gotten used to it from my previous workouts?
Posted Wed, 06/30/2010 - 13:59
Overhand is a solid choice.
Posted Wed, 06/30/2010 - 00:27
Hi, I'm 14, 5'6, and I weigh 113 pounds. I don't have an incline bench so i was wondering if there's an alternative exercise for the incline bench press and incline curls. I was also wondering how many calories i should be eating if i follow this workout and do cardio twice a week. Thanks!
Posted Wed, 06/30/2010 - 14:02
Hi Jack,
I would replace them with dumbbell bench press and standing dumbbell curls.
As far as calories, a beginner can gain around 10 to 15 pounds of muscle during his first year. Try to eat so that you gain about 2 pounds per month. I would start at 3200-3500 calories per day, eating 30 to 40 grams of protein every 2.5 to 3 hours. If you're not gaining weight at this level, add in 300 more daily calories. Remember to always push yourself with good form, adding reps and weight whenever possible.
Posted Wed, 06/30/2010 - 23:26
okay thanks!
Posted Thu, 07/01/2010 - 03:07
Hey
I'm going to try this program, but i hate using the bench press seeing as i like to workout alone and therefore have no spotter. Also I'm really naturally unbalanced under a barbell. Anyway, what exercises could I substitute for mass building in the chest?
Posted Fri, 07/02/2010 - 13:15
Hi Ryan,
Dumbbell Bench Press and Chest Dips are 2 great mass exercises for chest.
Posted Fri, 07/02/2010 - 05:03
hey just wondering who has done this and felt massive gains?
because im used to doing
monday-shoulders triceps
tuesday-back
wednesday-rest
thursday-chest and biceps
friday- legs
and so i wanna find a new routine that has the same sort of days but if i can get good gains from this i might give it a shot just wanna know beforehand
thanks
Posted Fri, 07/02/2010 - 13:01
hey ....should i switch up the workouts like every two weeks?...for instance like...Also should i change the excercise every 2 weeks?
Week 1 (A workout) Week 2 ( B workout)
Monday- Chest + tricep Monday - Shoulder + Tricep
Tuesday - Back + Bicep Tuesday - Legs
Wed - off Wed - Off
Thursday - Shoulder + forearm Thursday - Chest + Tricep
Friday - Off Friday - Off
Sat - Legs Sat - Back + Bicep
ok now i will be soo much happy , if you can tell me?...see with this i on Week 3 i would do ( WOrk out A)...and Week 4 ( Work out B)...so you see how i am sort of a cycling them?....also while i'm doing this should i be changin the excersise ...like doing a different exercise or stick with the same excersise?.....PLEASE CAN U TELL ME ABOUT THIS???
Posted Fri, 07/02/2010 - 13:20
Hi Moiz,
If I am understanding you correctly, yes, you can swap back and forth between workout A & B.
Posted Fri, 07/02/2010 - 13:31
ok omg thank you soo much...but what about the excerise's?...should i switch those too on workout B...or keep them the same? when i switch between work out A & B?
Posted Fri, 07/02/2010 - 13:40
It would be ok to use different exercises, as long as they are close...like bench press and dumbbell bench press.
Posted Fri, 07/02/2010 - 13:41
yes that's excatly wat i was thinking...thank you sooo much
Posted Fri, 07/02/2010 - 16:49
Hi Steve,
I am 6'2'' and I weight 193 lbs. I just finished the 4th week of training. I really want to gain more muscle (chest)and strength. I have been training for a few years but my chest does get any good shape. Do I have to put more weight in my repetitions? Is there any other exercise in order to gain more shape?
Thx.
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