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 (1,766)
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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.
Posted Tue, 07/06/2010 - 13:57
Hi Fernando,
Always try to perform more reps on every set, without training to failure. Stop each set when you believe you might fail on the next rep. When you can perform the recommended number of reps for each set, add weight.
To gain muscle you will also need to eat 300 to 500 more calories than it takes to maintain your body weight, and eat at least 30 to 40 grams of protein every 2.5 to 3 hours. Beginners can gain up to 15 pounds of muscle their first year of training, so make it a goal to gain 2 pounds on the scale each month for the first year.
Posted Sun, 07/04/2010 - 21:33
Hey I was just wondering, once someone was done with this workout after 10 weeks, will they have more fat AND muscle or just more muscle?
Posted Tue, 07/06/2010 - 13:50
Hi Jack,
Muscle gain and fat loss are completely diet dependent.
What is your primary goal...to gain muscle or to lose fat?
Posted Tue, 07/06/2010 - 20:50
more muscle
Posted Wed, 07/07/2010 - 11:14
With the proper diet, you can add muscle while adding minimal fat. A beginner can gain up to 15 pounds of muscle during his first year of training. In 10 weeks you could add 3-4 pounds of muscle, which is quite a bit. Think of what 3-4 pounds of chicken or beef looks like.
Posted Thu, 07/15/2010 - 17:17
thing is, i have already been working out for a while and i put on 10 pounds from that... i've been eating 30-40 grams of protein every 2.5 to 3 hours just like you said so should that produce just muscle gains?
Posted Fri, 07/16/2010 - 11:38
Hi Jack,
To gain muscle you have to eat a bit more than normal. If is virtually impossible to all 100% muscle and no fat. With that said, you will add minimal fat with a proper bodybuilding diet.
Posted Mon, 07/05/2010 - 22:40
what can you do instead of the chin up exersice and 1 more question. Should u being do the listed reps without a spot or shuld u be doing a weight that allows u to have a spot for the last 2 3 reps or shuld u do the listed reps byurslef
Posted Tue, 07/06/2010 - 13:45
Hi Barinder,
You can use barbell rows to replace chin ups.
Use as much weight as you can for each listed set. Always try for more reps on each set, and when you can perform the maximum listed reps, add weight. Do not train to failure. Stop a set when you feel like you might not complete the next rep.
Posted Mon, 07/05/2010 - 23:41
Hi Steve, for the tricep portion of the workout, can i add skull crushers and close grip bench presses because i know that they are effective exercises? If i can, what can i substitute it with?
Posted Tue, 07/06/2010 - 13:49
Hi James,
I would swap in close grip benches and skull crushers and remove the tricep exercises from the routine.
Posted Tue, 07/06/2010 - 18:56
so like you should not be using a spot just stop when u cant to the nex rep right
Posted Wed, 07/07/2010 - 11:07
Always use a spotter when possible, even if not training to failure.
Posted Tue, 07/06/2010 - 18:58
and what is barbell rows can u show me picture or video please
Posted Wed, 07/07/2010 - 11:08
Hi Barinder,
Here is information on barbell rows:
https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html
Posted Wed, 07/07/2010 - 09:47
hi
is it okay to work each muscle twice a week?
e.g
monday+thursday-Chest, triceps, shoulders
Tuesday+friday-Biceps, lats, back
or is it better to only work each muscle once a week?
thANKS
Posted Wed, 07/07/2010 - 11:13
Hi Jordan,
With regards to muscle frequency, you can work a muscle multiple times per week, but you need to keep the overall weekly set total the same.
So if you train chest once a week for 9-10 sets, you could train it twice a week for 5 sets, or three times a week for 3 sets. make sure the workouts are evenly spaced throughout the week.
Posted Wed, 07/07/2010 - 13:57
but i already do barbell rows for back that is the 4th exersice i do so do i do it twice in that routine and 1 more question. Do u have to hit the listed reps like should youy hit the listed reps or not. is it better to do the listed reps and do a weight that allows u to do the listed reps?
Posted Wed, 07/07/2010 - 14:44
My apologies,
You could try t-bar rows or low cable rows.
http://www.muscleandstrength.com/exercises/back.html
Posted Wed, 07/07/2010 - 16:15
There is no t bar row in my gym and low cable rows it doesnt say anything about it on the link and i aleready do seated row so can u please show me low cable rows. thanks man
Posted Wed, 07/07/2010 - 16:51
Hi Barinder,
Take a look at this link and tell me some exercises you could do. After you list the exercises, I will tell you my recommendations.
http://www.muscleandstrength.com/exercises/back.html
Posted Wed, 07/07/2010 - 18:50
Wide Grip Pull Up, close grip lat pulldown i can do most of them but im jus need 1 that can replace chin ups and that works out the same muscles as chinups so out of those two which one shuld i do or from the link above
Posted Wed, 07/07/2010 - 19:05
I would use wide grip pull ups.
Posted Wed, 07/07/2010 - 22:21
okay thanks steve
Posted Wed, 07/07/2010 - 22:23
how many sets and reps should i do for wide grip pull
Posted Thu, 07/08/2010 - 09:33
2 sets of 8 reps.
Posted Thu, 07/08/2010 - 19:44
orite mate. iv been training now for about 2years. at first i found it easy to put on weight and managed to put on about 2 stone, but over the last few months or so i havent been building up any muscle mass although iv been training as hard as i can. any tips
Posted Fri, 07/09/2010 - 11:56
Hi Jamie,
It's normal for natural lifters to see a decrease in gains from year to year. Normal testosterone levels can only hold so much muscle.
With that said, do you run a strict bodybuilding diet and count protein grams? And do you train for progression of weight?
Posted Sun, 07/11/2010 - 07:54
iv been making sure that i eat all the main sources of protine like stake, fish, beans, eggs ect. and iv been taking 2 whey protine shakes on the days that i train. iv just seemed to have stopped growing.
Posted Mon, 07/12/2010 - 11:29
Do you count calories and protein grams? And do you train for progression of weight?
Posted Fri, 07/09/2010 - 12:47
Hi there, I'm 18 years old and have been working out for about 13 Months now, I've seen some decent results. But as times gone by I've been looking for a more structured work out more suitable for mass gaining and I stumbled upon this.
Some info before I start off:
6 FT, 165.5 Lbs. My goal is to make it to about 180 LBs but still maintain the muscle definition I've already gained over the past year.
I'm currently using GNC's Amplified Mass XXX protein, along with regular multi-vitamins.
Anyways, just some questions I've had about this workout:
1) I do not have a gym membership, but have some equipment at home. However I have 0 leg workout equipment other then a treadmill, so is there any other workouts I can do for leg/calves besides Squatting/Calve Raises/Lunges?
2) Would you recommend switching up workout's every once in a while:
Ex. for Bicep instead of inclined dumbbell curl doing standing barbell curl, or changing up the type of curl to like say Hammer curls?
3)I've got quite a bit of time to do more workouts, so would it hurt if I did a second workout for particular muscles in a week? Or on the same note would be getting rid of 2 rest days have any positive impact on what I'm trying to acomplish? (15 Lbs extra mass, maintaining definition.)
Thanks, and I'm sorry if this is a bit of a lengthy read, just genuinely curious about how I can improve and am open to any and all suggestions.
Posted Fri, 07/09/2010 - 13:56
Hi Chris,
For legs, I would recommend checking out the quad exercise section. Squats, front squats and dumbbell squats and lunges are your best option, but since those are out of the question, you might something of interest here:
http://www.muscleandstrength.com/exercises/quads.html
Regarding exercises...you can alternate from week to week. I do that occasionally for fun.
You can workout more frequently, but you have to reduce the daily volume. Say for chest, you could perform 9 sets once a week, or 3 sets, three times per week. Adding more volume is often counterproductive.
Posted Sat, 07/10/2010 - 12:46
This programme definitely works.
i have been following it for about 6 weeks now and i have incorporated progressive overload every week.i am taking whey pr. at the minute and since i have began this i have gone from 12 stone to 12.5 stone (7 pound gain) im 17 now and 18 in september and when i reach 18 i will be starting creatine
Thankyou Steve!!
Posted Sun, 07/11/2010 - 08:41
Do we need to perform the excersice(like monday)Checst and biceps in 1 hour? I think it will take more time.
Posted Sun, 07/11/2010 - 09:26
Hi Tom,
No, you do not need to complete them in exactly one hour. Rest about 90 to 120 seconds between each set when possible.
Posted Tue, 07/13/2010 - 08:24
Hi I have been working out for nearly a year now I'm gaining strength but not size and proteins do not work
! Do u have any suggestions for me please ? I dont gain wait
!
Posted Tue, 07/13/2010 - 08:45
Hi Ryan,
Weight gain and muscle size are all about the amount of daily calories you are eating. A beginner can gain around 15 pounds of muscle during his first year of hard training. You need to eat enough each day so that you gain about 2 pounds on the scale each month. This may require 3200-3500 daily calories or more.
Posted Wed, 07/14/2010 - 20:31
hi, i am 18. about 5'10 and about 12.5 stone. i am keen to turn my body fat into muscle but dont really no how to go about doing it. would i just start right away with this program? i will be swimming twice a week aswell for extra fitness, wieght loss and muscle building, is this a good idea aswell as sticking to a better diet? and how long would it be untill i see a realistic change?
thanks.
Posted Thu, 07/15/2010 - 14:13
Hi Martin,
Check out this article. It will help get you started. let me know if you have any questions.
http://www.muscleandstrength.com/articles/get-huge-fast-the-2-year-plan-...
Swimming is a solid exercise choice. Make sure you don't perform it right before weight training though.
A beginner can gain around 15 pounds of muscle during his first year of hard training, which will make you look dramatically different!
Posted Thu, 07/15/2010 - 07:13
hi Im jethro just a newbie
im trying to read some articles and training on the internet and cant find a suitable one for me. i found this routine interesting im 5'7" in height and 140.9 weight 23yrs of age. i would like to gain weight and muscle. well actually my over all goal is to have an athletic body built. sounds impossible but id like to give it a shot. can you help me? what is the best thing to follow from this point?
I have this on my list which i followed
monday - chest&triceps
bench press
incline press
flies dumbbell
cable cross over
push down
kick back
tuesday rest
wed back&biceps
lat pull down
dumbbell row
cable row
lowerback
barbell press
alternate dumbbell
barbell concentration
thursday rest
friday shoulder&legs
military press
dumbell press
side lats dumbbell
front dumbbell
traps dumbbell
and for legs any machines
also my question is what what supplements should i take or i mean a diet plan? all i know is atleast eat 6 times a day...
hmmm.... what do you think? pls do also email me so that i could get in touch with you easily... thank you in advance...
Posted Thu, 07/15/2010 - 14:20
Hi Jethro,
Beginners grow rather quickly, so there is no need to go complicated or with high volume training right away. Stick with a good beginner program, push for progression of heavier weights using good form, and make sure you eat to grow. Beginners can gain around 15 pounds of muscle their first year if they train hard and eat right.
Here are some articles that will help with regards to eating and supplements:
http://www.muscleandstrength.com/articles/power-muscle-burn-bulking-diet...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 07/16/2010 - 12:34
Hello Friend,
I am 27 yrs & height 175cm & weigth 70Kg. I have been working for a while (almost 1yr) but the result is not good as it should be.
Will this workout will help me to gain size & muscle. I am taking WHEY Protein Isolate, can you suggest when I have to take protein shake & my regular breakfast after work out.
Your comments would be greatly appreciated.. thanks
Posted Sun, 07/18/2010 - 10:16
Hi Maddy,
A couple questions:
1) Do you currently push yourself on every set for progression of reps and weight?
2) How many calories and grams of protein do you eat per day?
Posted Mon, 07/19/2010 - 22:34
Hello Steve,
Thanks for your prompt reply.
Answer to your questions
1)Yes, I perform 3 sets of every workout in increasing order of weight with 12-15 reps each.
2)1 scoop of whey protein which is equal to 27grams of protein & 4-5 Eggs daily & balanced diet.
Can you suggest for how many days/month I have to take whey protein?
Could you also suggest what kind of diet I should be following?
Thanks & Regards,
Maddy.
Posted Tue, 07/20/2010 - 08:59
Hi Maddy,
With regards to progression of weight, I should have been more clear...do you try to push yourself and do more reps and/or weight than you performed the last time in the gym?
To make gains, here are my suggestions...a beginner can gain about 15 pounds of muscle during his first year of heavy training. But unless he eats to gain weight, hard training won't pay off. I recommend eating around 3200 to 3500 calories per day for 4 weeks, along with 30 to 40 grams of protein every 2.5 to 3 hours. Look to gain about 2 pounds per month. If you're not gaining weight, eat more.
In the weight room, never waste a set. Always push for more reps on every set, and when you can perform the recommended number of reps per set, add weight.
If you do these things you should start to see some very good progress.
Posted Tue, 07/20/2010 - 23:33
Hi Steve,
Thanks for the comment. I will try to follow what you have recommended.
Could you please suggest which workout I should be following from the list provided by you or 10 week mass building program is OK for me.
Thanks,
Maddy.
Posted Wed, 07/21/2010 - 14:28
Hi Maddy,
How long have you been lifting?
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